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As a woman, have you ever wondered how heavy/hard you should exercise.  Read on to find the answers to these questions and more.

 

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Forums > Bodybuilding > Off Season Training
Subject: 07-05/17 chest & back

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Author Messages
julie
Posts:590

Legend
05/17/2007 3:26 PM Alert 
OK, either chest or back has been tough since the surgery. And today it was time to tackle them both in the same hour! I wasnt particularly strong, but I was happy with what i did.

fb bench press using tempo contrast 85 lbs x 3 sets
reps 1 & 2 6/4 tempo
reps 3 & 4 2/1 tempo
reps 5 & 6 6/4 tempo
reps 7 & 8 2/1 tempo

isometric dynamic cable row holding each contraction at the sternum 80 lbs x 3 sets
rep 1 x 12 seconds
rep 2 x 10
rep 3 x 8
rep 4 x 6
rep 5 x 4
rep 6 x 2
rep 7 x 0

iso-dynamic incline bp using smith machine as I didnt have a spotter. 50 lbs x 3 sets
rep 1 x 12 seconds
rep 2 x 10
rep 3 x 8
rep 4 x 6
rep 5 x 4
rep 6 x 2
rep 7 x 0

tempo contrast db pullover. 30 lbs x 3 sets
reps 1 & 2 6/4 tempo
reps 3 & 4 2/1 tempo
reps 5 & 6 6/4 tempo
reps 7 & 8 2/1 tempo


dips 3 sets x max
7, 7, 5

bb shrugs 4 sets each set with 2 second hold at top of movement
95 x 10
95 x 8
95 x 6
95 x 12

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Forums > Bodybuilding > Off Season Training > 07-05/17 chest & back


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