Thread: DPH workouts
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Old 02-14-2018, 11:11 PM   #4
Dawgpound_Hank
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2-14-18

Back & shoulders

Close grip underhand pulldown - 100 x 20, 140 x 12, 180 x 10, 200 x 8
Barbell row - 135 x 15, 225 x 12, 275 x 10, 275 x 8
Seated cable row - 200 x 15, 220 x 12, 240 x 9
Straight arm pulldown - 70 x 20, 80 x 14

Smith press - 65 x 20, 135 x 15, 185 x 10, 205 x 8, 205 x 6
DB side lateral - 35's x 15, 40's x 12, dropset (45's x 10, 35's x 7, 25's x 10)
Smith shrugs - 225 x 25, 315 x 15, 365 x 12

Hyperextensions - 2 x 25-30 bdwt

* Lost alot of strength on pressing movements while OFF. Slowly coming back. Not enough time for rear delts. Front raises still cause pain in RC.
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