Overhead Pressing and Back Work

28 February 2012


Seated behind-the-neck press:

140 lbs. x 5
165 lbs. x 4
175 lbs. x 3
185 lbs. x 2
200 lbs. x 1 x 5 sets

Pullups 7 sets x 5

Bench press with 5+ second pause above chest - worked up to 275 lbs. x 1

Seated chest-supported rows x 5 sets (worked up to a heavy weight, then back to medium, 8-10 reps)

Dips 2 sets x 10

EZ bar bicep curls 3 sets 6-8 reps plus "burn" reps