OH Press = 1RM = 100lbs
WARMUP = Bar x 10
40% = 35lbs x 5
50% = 45lbs x 5
60% = 55lbs x 3
MAIN LIFT = 5 sets of 7 reps @ 75%
70lbs x 7
70lbs x 7
70lbs x 7
70lbs x 7
70lbs x 7
Dumbbell Press – 5 X 10 ( go up 1 rep next month )
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
Barbell up-right rows - 3 X 15 ( Up wight 5lbs next month )
20lbs x 15
20lbs x 15
20lbs x 15
Bookmarks