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REPS
07-07-2005, 10:45 AM
Hi I am new here but i saw this journal thing and I thought it was very cool. I am not sure if I am doing this right. I am a new BB.
If you are not firmilar with DC training you can find a lot of stuff if you run a search on it. I don't follow it all the way but I try to do most of it.
In DC you only do one set for each exercise, and you must break your record on that exercise the last time you do it. here is some more info

I am going to try and post a basic summary of the procedures, thoughts and exercises behind this style, but before I begin, this is NOT my writing, I do not take credit for coming up with it, all credit given to DOGGCRAPP.

THE BASIC SETUP(You need to pick 3 exercises for each body part listed):
Day one would be Monday and would be:
Chest
Shoulders
Triceps
Back Width
Back Thickness

Day two would be Wednesday and would be:
Biceps
Forearms
Calves
Hamstrings
Quads

Day three would be Friday and would be the same as day one but with different exercises:
Chest
Shoulders
Triceps
Back Width
Back Thickness

(Saturday + Sunday off)

Day four would be the following Monday and would be the same as day two but with different exercises:
Biceps
Forearms
Calves
Hamstrings
Quads

and so on Wenesday, Friday, Monday, Wenesday etc.

You’re hitting every bodypart twice in 8 days. The volume on everything is simply as many warmup sets as you need to do- to be ready for your ONE work set.

That can be two warmup sets for a small muscle group or five warmup sets for a large muscle group on heavy exercise like rack deadlifts. The ONE work set is either a straight set or a rest pause set (depending on your recovery abilities again).

For people on the lowest scale of recovery its just that one straight set---next up is a straight set with statics for people with slightly better than that recovery----next up is rest pausing (on many of the of movements) with statics for people with middle of the road recovery on up.

You're going to be doing one of these exercises for each group each day, and ONLY ONE WORK SET. Then the next time you do day 1, you would do only one work set of each of the other exercises, here is an example:

Monday(Workout 1):
CHEST: Smith Incline 375 x 15 reps rest pause (RP) and a 30 second static rep at the end (then stretches)
SHOULDERS: Front Smith Press-330 x 13 RP and 30 second static (then stretches)
TRICEPS: Reverse Grip Bench Press 315 for 15-20 reps RP-no static (then stretches)
BACK WIDTH: Rear Pulldowns to Back of Head 300 x 18 RP (20 second static at end)
BACK THICKNESS: Floor Deadlifts straight set of 8-20 reps (then stretches for back)

Wednesday(Workout 2 ):
BICEPS: Preacher Bench Barbell Curl RP for 14 reps and 30 second static
FOREARMS: Hammer Curls straight set for 15 reps (then stretches for biceps)
CALVES: on hack squat straight set for 12 reps but with a 20 second negative phase
HAMSTRINGS: Cybex hamstring press (pressing with heels up top) RP for 20 reps
QUADS: hack squat straight set of 6 plates each side for 20 reps (of course after warming up)

- Only start using rest pause techniques and static holds and such ONLY after you've determined you can recouperate from straight sets with this frequency.

- Use a controlled but explosive positive, and A 6-8 SECOND NEGATIVE (on all practical exercises)

- Use extreme stretching.



July 6 2005
Heavy leg day With DC training variation
sm squats 200
standing leg curl 50
bb lunges 30
leg extensions 160
calve push press 590
standing calve raises 495
seated raises 120 ss
toe raises 120
body toe rasies

pfc3rex
07-07-2005, 11:20 AM
I would start with like a title page. What I mean by that is post all your stats (age, heigh, bw, bf, measurements, pics, goals, workout regimen, diet) Doing that will help give us a better insight on what you want to accomplish. By doing that we can help guide you in the right direction.

REPS
07-07-2005, 11:44 AM
thanks i will do that now
Age: [35]
Height: [6'2]
Weight: ....[220] | [207-210]
BF %: .....[dont know
Max Bench: [150] |
Max Dead: [185]
Max Squat: [210
_____________________________________

Meat_Head
07-07-2005, 11:56 AM
Also when you post your workouts, list the weight you used as well as the reps you did. For example, if you squatted 205 for 8 reps: squats - 205x8

Good luck!

REPS
07-07-2005, 12:07 PM
With DC training you only do 1 working set with your max weight that you can get for 8 to 10 reps. ofcourse you do warm up sets but the focus is on working set. You take a 15 breath break in your workset and lift the same weight again. you keep this up until you can hardly move it at all. I add a drop set to it and reapt the process again with a lesser weight to add intensity.

REPS
07-08-2005, 02:34 PM
July 8
tricep ext. 50
weighted dips 25lbs.
one armed push downs 55
inclined press sm (twist start with weight rested on safteys in low position then press) 110/90
flat cable flyes 50
cable rasies to rear 35
shoulder machine press 80/ 50
inclinde laterals 27.5
front raises 22.5
one arm side lateral 30/25/22.5
smith machine shrugs 350
bicept dumbbel curls 45/50

food
multi vitamen mrs protein mixed with regular protein, creatin, glutamin
post work out protein creatin glutamin
two hambugers on bread with coleslaw on top protein shake.

captain piddles
07-08-2005, 10:00 PM
Good luck
I tried dc training
did it for a few then switched to HST
DC is a really good system
you'll like it

REPS
07-09-2005, 05:57 PM
july 9
40 mins cardio
protein multivitamen ceral shake, burger, ceral with protein

REPS
07-11-2005, 04:21 PM
7/10/05
cardio 30 mins

REPS
07-11-2005, 04:26 PM
july 11 2005
db press 80
db inclined press 65
inclined rows 140
t-bar close grip rows 115
one arm cable rows 110
cable lying tricep ext. 80
weighted dips 25
cable cross 80
stiff arms 110
hanging 10 seconds

REPS
07-12-2005, 07:16 PM
july 12 2005
bb curl close gripped 50
seated db 40
curl reverse preacher curl cable 80
behind the back one armed cable curls 110
one armed reverse cable curl 40
abs reverse crunch, inclined crunch, swiss ball crunch, side bends :zipit:

REPS
07-15-2005, 08:57 AM
july 14
leg press 1040
reverse hacks 630
standing leg curls 90
seated leg hammer curls 115
seated push press calves 320
standing calves 495
dl 180

workout cut short do to time

REPS
07-15-2005, 09:01 AM
july 15 2005
cardi0 40
shrugs 230
behind back shrugs 145
standing shoulder press 65
cable side laterals 35
standing db laterals 25
one arm laterals 30
rear laterals 30
front raises 27.5
standing 2 armed rear delts reverse cable crossiver (just like for your lats but your finishing position is close to shoulder level and you lean back a little more really hits'em though) 50

abs (front an upper abs still sore from earlier in week, make sure to work abs on mon. and fri. next week) side bends, side bends with weight, side bends with weighted stick, side crunch on dip

Canadian Crippler
07-15-2005, 01:38 PM
Looks good man, but why smith squats?

REPS
07-16-2005, 07:21 PM
thanks for the support
i do smith machine for variations and i am super tall 6'3 so regular squats put a hell of a lot of stress on my lower back. I have a history of knee problems so the amount of leg exercises i can safely do is limited, thanks for imput again.

REPS
07-16-2005, 07:44 PM
july 16, 2005
30 min cardio
i need help in how to sturucture my diet journal

REPS
07-18-2005, 12:02 PM
july 18 2005
35 min cardio

Unholy
07-18-2005, 12:09 PM
www.fitday.com

bboyarfen
07-18-2005, 05:58 PM
Good luck with DC...make sure you follow the diet instructions well and the stretching, even though its a bitch and painful as hell...

REPS
07-19-2005, 09:39 AM
july 18, 2005

Chest/Back
inclined bp 100
flat bp 120 (flat bench down because inclined first, think i like to switch between doing flat or inclined first to work upper pecs while I am fresh)

wide gripped pull downs 150 (used wraps for first time helped me to feel back working more)

bent over rows 100 (went too heavy and cause some spasms in lower back because back was still sore because of squats and deadlifting last week)

seated rows 160 wide and narrow gripped
(back workout cut short do to spasm in lower back)

one armed over head cable ext. 40
weighted dips 35

I am thinking about moving my trap work to this day because I find that they are still sore on Mon. after heavy work on Friday, and they come into play on upper back work

REPS
07-20-2005, 05:25 PM
july 20, 2005
bicepts/abs
lying bicept curls 65 super setted with
stand cable curls 110
seated hammer curls 40
reverse bb curls 30 super setted with
one arm revers cable curls 40

abs
machine crunch
declined crunch
inclined crunch
side bends with 25lbs.
side bends with weighted stick
side bends

(had cramping in right trap/ super hot weather all day felt a little tired, started to work again not getting enough sleep at night, had to change off day due to family issues, so now i need to bang out 3 consecutive days of heavy training then cardio going to be a long week. Need to tweak diet don't eat after 8 and make smaller shakes)

bboyarfen
07-20-2005, 05:56 PM
why no eating after 8?

REPS
07-21-2005, 03:25 PM
i have found if i want to drop a few pounds quickly if i cut my last meal at 8 i stimulate weight loss.

REPS
07-21-2005, 03:30 PM
juyly 20 2005
leg day (here we go again)
smith machine squats 210
one legged ext. 120
lying hamstring curls 90
smith machine lunges 100
standing leg curl (with one foot on floor) 60
seated calf raises 140 supersetted with
standing calf raise 495
toe raises one leg at a time 70 dropped to then two legs then standing toe raises

REPS
07-23-2005, 03:02 PM
july 22, 2005
tricepts
over head ez bar tricept ext. 65
db ext. 65
overhead seated cable ext. 75 (this was good for me)
one armed cable push down 50

shoulder
overhead standing bb press 55
lateral db raises 30
front raises 27.5
bend the back cable raises 35
One arm cable raises 30
JC rear delt cable move 50 ( I was wiped out after this workout, outside was over 90 heat and humidity and i had walked a mile before going to gym so i was unable to do another excercise for rear delts, and I spent too much time on tricepts but it is a weak area that is starting to come up)

REPS
07-23-2005, 03:10 PM
july 23 2005
30 min cardio
thinking about changing my split if anybody has some advice on routines please let me know. my life situation does not allow me to go to the gym more than 4 times a week my current split is this
day 1
chest/ back tricepts
day2
bicepts/ forearms abs
day 3
off cardio
day 4
legs/ lower back
day 5
shoulders/traps/ abs
day 6
off carido
day 7
off cardio
the problems with this current routine is recovery time for traps and tricepts
this week i switch tricept to the end on day 5 and did not do traps at all because they still felt sore. when I do traps and tricepts at the end of the week day 5 my traps and triceps are still sore by the time i reach day one which result in my overtraining problem. thanks for the replys'.

Coke
07-23-2005, 09:38 PM
Just take it day-to-day and go in based on how you feel and what is convenient and go from there...most importantly, don't quit - might want to try bodyparts on their own to get an idea which direction you want to go.

REPS
07-24-2005, 08:58 AM
thanks cocoa i am going to tweak a little bit. I am going to take one week off in two weeks. I have not taken a break this year this i think my body and my family will enjoy it
July 24, 2005
40 min cardio

REPS
07-24-2005, 06:31 PM
July 24 2005
some how i really hurt my knee bad or its acting up again going to take this week off
keep reping!

REPS
07-26-2005, 11:08 PM
sorry that my pic is distorted i had a lot of problems resizing the photo

REPS
07-27-2005, 10:57 PM
july 38 2005
knees are feeling better and my body is healing from work out stress. I am creating a new schedula may go for some form of two week cycle

mickyjune26
07-28-2005, 05:45 PM
Distorted pic? I just thought that you had a very geometrical shape.

Great leg strength. 1000 leg press? Cool. Cocoa is right. There are so many different routines that will all build muscle. As long as you are getting a good intensity and eating right, you will grow. High weights, low reps will build that muscle.

Keep posting and hope your knee gets better!

REPS
07-30-2005, 08:14 PM
july 30, 2005
hey thanks Mickey, yeah i am just a square.
My knees are feeling better and I am back in action starting off with cardio
30 minuets today
I made up a new schedual here it is i have to see how it works. let me know what you think if you want to
day 1
chest/back/ tricepts
day 2
Forearms/traps/abs
day 3
cardio 30-45 m
day 4
legs/ lower back
day 5
shoulders bicepts/ abs
day 6
cardio 30-45
day 7
cardio 30-45

mickyjune26
07-30-2005, 08:24 PM
That looks like a pretty good split. Keep at it, and I look forward to your lifting #'s.

REPS
08-02-2005, 10:47 AM
8/1/05
back at it
26 mins cardio
bench press 145
inclined 95
wide gripped pull downs to front 155
narrow gripped pull downs 155
one arm db rows 80
seated over head cable ext. 85
push downs 60
dips with body weight
last three super setted because they were closing the gym, got there late because of family things

mickyjune26
08-02-2005, 12:48 PM
how many reps and sets of each?

REPS
08-03-2005, 02:04 PM
I do DC training
In DC you don't count sets or reps but your workout is based on muscle failure. Once your muscles give out that's when your stop. So basically you warm up until you can do your heaviest weight. Then you lift your heaviest weight then you break for 15 or 10 seconds then lift again, then again, you keep lifting until you can only move the weight fractions of inches. So sometimes the complete muscle failure can be quick some times longer depending on the exercise and how early or late you are in the workout. Let me tell you it really works for me. It works for most here's why. In a normal work out say 3x10 or 4 x8 your first 3 sets or 2 are not with your heaviest weight so you or not building any new muscles fiber because you are not lifting heaviest. Then with standard workout your last set is then the heaviest, which you may only do for one-maybe two sets. In DC you lift the heaviest weight as many times as you can till fully exhaust muscle. Every week in DC training you must attempt do lift a heavier weight then last week. This form of training will really make you sore and exhausted because of the short rest times and the extreme muscle exertion. I hope this answer your questions as far as sets and rep.

REPS
08-03-2005, 02:12 PM
8 2 2005
traps tri abs forearms
shrugs behind the back 160
up right row medium grip 20
reverse precher cable curls 70
one arm revers cable curls 45
behind the back forearme cable curls 120
two handed behind the back forearme cable curls 155 hold for 30 secs at top
4 abs excises
crunches
reverse crunches
twist
side bends

Wikked1
08-03-2005, 02:45 PM
Thought I'd drop in because I've read a lot regarding DC style of training ,bit it was mostly based on the hard gainer style with some extreme (very painful) stretching so from what I have read this is a little departure from that. 4 days a week in the gym is plenty to grow on you should benefit from the rest days and it sets up nicely for any standard split,I recommend try a few and see what you like best and then hit it hard!

bboyarfen
08-03-2005, 09:04 PM
I thought dc was just one set to failure except for the 20 repper on leg day. What you're doing sounds complicated....

REPS
08-06-2005, 07:36 AM
Hey I appreciate the replies guys.
Yeah my thing is not DC but based on it. It’s really not that complicated. I do two exercises per body part except for back and shoulders which I do four. I have tried a lot of different workout programs in my short time doing this, and I must say I have seen so many results from this program this when I first started training 2 years ago. My strength and muscle grow is pretty steady now

REPS
08-06-2005, 07:43 AM
8/4/05
leg day :cry:
Power rack squats 215
leg ext. 160
seated hamstrings 100
lying ext. 130
calf press 630
standing calf 495
toe raises 70
toe raises body weigh
(I did feel pain in left knee after squats, pain was really bad doing toe raises, but i think i am strengthen knee and next week should be better have to see)
was not able to do lower back because I ran out of time

REPS
08-06-2005, 07:47 AM
8/ 05/ 05
shoulders bicepts
db arnold to shoulder press 50
one arm laterals 27.5
seated calbe laterals 35
de side laterals 32.5
front raises 27.5
db curl 50
cable curl inner bi 120 drop set
cable curl outter 140

The workout schedual is working nicely so far. have solved problem of trap and tricept over soreness by putting them eariler in the week.

REPS
08-06-2005, 07:48 AM
8 6 2005
cardio 35 m

Coke
08-06-2005, 08:05 AM
Great job on being flexible and adjusting your program, props on making the steady gains...sessions look good in here.

REPS
08-07-2005, 04:47 PM
35 min cardio

REPS
08-08-2005, 09:27 PM
smith machine inclined press 150

db inclined press 65

cable cross overs 80

wide gripped pull downs 155

narrow gripped pull downs 155

reverse narrow gripped pulldowns 110

standing rows to upper chest 100 supersetted

declined rows wide bar 160

weighted dips 40

dips

one armed push downs 60

mickyjune26
08-10-2005, 10:05 AM
Way to go on your steady gains. Don't you just love getting stronger? Do you have any specific strength goals?

REPS
08-10-2005, 08:27 PM
Hey thanks for the encouragement. Its so funny I was thinking just the other day that august 8 marks 2 years of my lifting. When I started lifting I weighted 164 and my dumbbell bench press was 20 and bicep curl was 20. And I had so much pain in my knees I could not squat at all. I remember being scared to go to the part of the gym where the free weights were and everybody would stare at me when I did.

My goals, I don't know just keep getting stronger and bigger and see what happens. Right now I know my physique is still forming and I feel there is a lot of untapped potential for growth and strength.

REPS
08-10-2005, 08:34 PM
Traps

Db shrugs 105

Tugboat shrugs (done on a declined row machine, lay all the way back and pull with traps) 245

Cable shrugs reverse and behind back 150

Forearms

Reverse preacher curl 70

One cable behind back curls 125

Abs

Reverse crunches

Declined crunches

Side twist

Crunch machine

How did I feel? I felt a very tired and drained, a lot of emotional drama going on with family and the previous days workout was very difficult

What worked? Taking a little post workout shake has been giving me a little boost and using straps seems to help me focus more on the muscle.

REPS
08-11-2005, 09:49 AM
Cardio 35

Deadz 160

Hammer seated ham curls 120

Standing one leg curl 70

Leg press 1080 (nearly died almost could not get last one up saw my life flash before my eyes)

Donkey calf raises 455 (I don't remember weight but racked)

I was really beat after this workout and it took forever I need to make some changes to schedule I think. Doing deadz first was draining and it was late at night. The good thing was this kind of for short bust movement I came up with doing donkeys it really made my calves burn.

REPS
08-14-2005, 02:17 PM
Standing press 60

Upright rows 50

Cable rears 35

Front db raises 30 supersets

Db to rear 30

One arm machine shoulder press 30

Ez bar curls 60

Overhead cable curls 50

Cardio 30 minutes

mickyjune26
08-15-2005, 07:35 AM
when you say seated hammer curls, is that 120 in each arm or 60 + 60?
Awesome leg presses. Doesn't it wear you out putting on all those plates? Maybe you could hire a weight-lifting assistant.

REPS
08-15-2005, 08:37 AM
Yeah-good idea with hiring somebody to move that weight for me. Yeah after pressing that ton then re-racking it I am wiped out. Seated hammer curls are for hamstring. I guess I should have been clearer the way I wrote it. Its a machined for hamstrings that my gym has.

REPS
08-15-2005, 08:38 AM
cardio 30 minutes (man it was hot this day over 90)

REPS
08-17-2005, 04:25 PM
Inclined press 115

Smith machine low start press 105

Wide grip pull downs 160 (supersetted)

Under hand grip seated rows 120

Standing upper back cable rows 150

Weighted dips 25

Standing overhead ez bar ext.

Seated cable over head ext. 70

One arm cable push downs 50

REPS
08-17-2005, 04:30 PM
Smith Machine shrugs 320


Sensei shrugs 75

Wrestlers Bridge

Decline crunch

Reverse crunch

Side bends

Swiss ball crunch

Forearms still very sore had to use straps to lift. Must get back to doing neck again.
Today traps really sore and I feel wiped out
Sensei shrugs are nice hit traps at new angle.

REPS
08-17-2005, 04:32 PM
32 minutes of cardio I felt very tired so I mainly went slow

REPS
08-28-2005, 08:07 AM
Lying leg ext. 70

Smith machine squat 225

Dumbbell 50

Standing hamstring curl 90

Dead lift 160

Calf press 230

Seated raises 130

Toe raises 150

Body weight

REPS
08-28-2005, 08:20 AM
;
Seated press machine 80.5

Side laterals 30

Front raise 30 / 27.5

Seated hammer strength machine upper 140

Rear laterals 30

Cable side laterals 20

Cable front raises 50

Dumbbell curls 40

One arm cable curl 60

Cable curl straight bar 90

REPS
08-28-2005, 08:21 AM
Cardio 22 minutes

REPS
08-28-2005, 08:35 AM
Dumbbell inclined 70

Bench press 120

Wide pull downs 165 superman set
Assisted chins

One-arm cable rows 90

Weight dips 25

Body weight dips

Seated db ext. 25

Pushdowns 70

Smith machine inclined press 80 (just getting a stretch at b

REPS
08-28-2005, 08:45 AM
Shrugs to rear smith machine 220

Sensei shrugs 80

Reverse curls 65 Superman set
One arm reveres cable curls 40

Behind the back curls 70

Behind the back cable curls 90

Abs reverse curls, declined crunches, Swiss ball crunches, side twist, side bens rope crunches

REPS
08-28-2005, 08:48 AM
Lying ext. 120

Seated bicep curl 40 superman set
One leg press 270
Leg ext. 255

Leg press (deep drop) 320

Calf press 540

One-legged calf raises 120 superman set
Donkey calf raises 400

Bodies weigh raises
Toe raises one leg 60-superman set
Two legged two raises

Body weight raises
(Almost fell over because of calve fatigue)

REPS
08-28-2005, 08:53 AM
Seated barbell press 45

Upright rows 50

Cable front raises 45 “supermaned”
Dumbbell front raises 27.5
One-armed side raises 27.5

Rear “delts” cable crossover

Long bar bicep curls 45 drop set

Dumbbell curl 35

2 abs, abs still sore declined crunch side crunch

Hammer strength upper 90

REPS
08-28-2005, 08:55 AM
This past week no cardio because of short trip and illness, which I still, have now. Hope that it will clear up more by tomorrow.

mickyjune26
08-30-2005, 09:19 AM
cardio 30 minutes (man it was hot this day over 90)
Lol, I guess you don't live in texas. Be thankful. It's been over 100 for a few weeks now.

Great work on the front raises. Are you able to hold them in mid-arm for 1 second or do you find it works better if you go straight down after reaching the top?

Keep it up!

REPS
09-01-2005, 10:40 PM
I live in New York so its not only the heat but humidity. It may be in high 90's with high humidity the AC will bearly work at full blast takes a long time to cool the room down. I do almost all my cardio at home in the livingroom with no ac. on front raises i have a shoulder injury that i got many years ago surfing. I aggrevated it lifting so I don't hold up the up for front raises.

REPS
10-07-2005, 11:50 AM
9 12 05

Inclined press 90
Hammer strength upper 90 vary between close and wide gripped
Pec deck 120 super setted

Inclined cables 50 super setted with declined cables

Wide gripped pull downs 170 super setted with wide gripped chins

Seated rows narrow gripped 180

T bar rows 75 narrow grip upright standing

Over head db ext. 60 super setted with back dips

Reverse grip cable pull downs 50

REPS
10-07-2005, 11:50 AM
9 13 05

Bb shrugs 140 drop low and squeeze on top

Sensei shrugs 50 chest was very sore so it was hard to do this exercise

Reverse preacher cable curls 70 felt some pain in my wrist

Standing reverse cable curls 80

One arm cable reverse curls 30 focus on form and squeeze the muscle on top

Curls behind the back two arm cable 150

One arm behind the back cable curls 100 really squeeze muscle

One arm db curls up set 7.5 to 15

Abs decline standing crunch, reverse crunch, balance crunch, side bends, side crunches

REPS
10-07-2005, 11:52 AM
9 27
Sm shrugs 280
Reverse preacher curls 80
One arm cable reverse curls 40
Seated forearm curls 100
Abs decline reverse crunch
Leg raises knees up crunch machine


http://www.angelfire.com/wa/marvelpics/images/Incredible_hulk.jpg

REPS
10-07-2005, 11:54 AM
9 29 05

Lying leg extensions 55
One legged quad extensions 60
Leg press 630
One leg hamstring curl 30 toe out (I was getting very tired in hamstrings by this point)
(calves were still sore so I skipped them)
Dead lifts 140
Hyperextensions 45 then with body weight
Toe raises one legged 50 drop set then with body weight
7 minutes of stair master
(BOY DID MY LEGS CRAMP UP IN THE NIGHT I COULD HARDLY SLEEP 

http://www.angelfire.com/wa/marvelpics/images/Incredible_hulk.jpg

REPS
10-07-2005, 11:57 AM
10 6 2005
one legged ham curls 80
power rack squats 200
super setted with leg ext 180
lying hamstring ext. 140
dead lifts 160
donkey calf 485
setted calf lift 150
toe raises one legged 50
toe raises body
5 minutes stair master

REPS
10-11-2005, 11:57 AM
10 10
incline db press 75
flat bb press 100 super setted
body weigh dips
pec deck one arm and two arms 120 50 40
db rows 80
wide gripped seated rows 140
close gripp pull downs 150
cable tricept ext 80
push downs 90
one arm push downs 50
over head one arm 15