Originally Posted by
eddy79
Converted fully over to heavier lower rep for all exercises.
Db bench press 37.5, 42.5, 47.5, 52.5kg
Db incline press 42.5kg x8 x4 @2min
Db decline press 40kg x8 x4 @2min
Db flyes 25kg x8 x4 @2min
Shoulder press 70, 75, 80, 85kg x8 @2min
Cable raises
Bent forward db reverse flyes 25kg x8 x4 @2min
Side raise 25kg x8 x4 @2min
Front lat raise 25kg x8 x4 @2min
Barbell shrugs 190kg x12 x4 @1min
Static barbell holds 210kg for 15 sec x 4
Made reps on shoulder presses for 2nd week and shrugs for the first week