Ws4sb

[DCR2489]

Gonna follow ws4sb, I really need to get stronger

week 1 day 1

Bench
Barx12
95x5
115x5
135x5
155x5
160x5
135x5
135x5

inc db- 4 sets ranging from 50-60 lb dbs
chest supported rows- 4 sets ranging from 70-80
reverse pec deck- 3 sets ranging from 80-90
ab machine-4 sets ranging from 100-140

[DCR2489]

week 1 day 2

squats:
barx10
95x5
115x5
135x5
155x5
185x5
205x5
215x5
205x5
195x5

db lunges 3 sets ranging between 40-45 lb dbs
back ext 3 sets with 45 lb plate
wrist roller 3 sets ranging between 15-20 lbs

[DCR2489]

week 1 day 3

dips
21
13 (wow strong dropoff)
10

v-bar pushdowns 100-120 lbs
3 sets chins, 1 set chin grip pulldowns @120
db shrugs 4 sets 55-60 lbs
curls 4 sets 25-35 lbs
ab circuit 3 sets