9.12.13 Jersey Iron Template v3
Week 3 Day 3 Upper Accessory

Bench
Barx10
135x10
225x5
320/5x5

Seated Rows
260/3x15

Lat Pulldowns
240/3x10

Standing Flys
30/3x12

Standing One Arm Dumbbell Press
50/3x10

Grenade Ball Tri Extensions
45/3x10

Rope Curls
90/3x10

Abs
160x50