week 71

mon, upper


prehab: shoulders, cobra


s1: bench: 5 x (60, 70, 80, 90, *95, 100)
s1: rows: 5 x (50, 60, 70, 80, *80, 80)


s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullups: 3 x 8 (12.5, 15, **20)


s3: pulley pushdown: 3 x 8 (36, 39, 39)
s3: EZ bicep curls: 3 x 8 (25, 27.5, 27.5)
s3: OHP: 3 x 8 (35, 37.5, ***37.5)


EZ bicep curls: 1 x 25 x 15kg
OHP: 14 x 27.5kg
          13 x 20
          
DB OHP: 1 x 10 x 7.5kg


seated DB OHP: 1 x 25 x 5kg


* 3 reps
** 7 reps
*** 5 reps