Training

Flat Bench Press- 1x15,1x10,2x8,3x6,2x3

Incline Press- 3x10,3x8

Dumbell Flyes- 1x20,1x15,2x10,3x8

Nebula Flat Press- 3x6

Nebula Incline Press- 3x6

Dumbell Flat Press- 3x10-15

90 Degree Squat- 3x8,3x6,2x3

Lock Out Squats- 3x5,3x3

Box Squats- 3x10 (EXPLOSIVE OFF BOTTOM)

Deadlift- 3x10,3x8(LIGHT FOR TECHNIQUE)

After about 2 or 3 weeks on change the Deadlift routine to... 3x6,3x3,5x1

Dumbell Curls- 3x10,3x8,3x6,3x3

Close-Grip Curl Bar- 3x10,3x8,3x6,3x4

Reqular Grip Curl Bar- 3x10,3x8,3x6,3x4

Tricep Pressdowns- 3x10,3x8,3x6,3x3

Rope Pressdowns- 3x8,3x6,3x3

One Arm Overhead Extensions- 3x10,3x8,3x6,3x3

Shoulder Shrugs- 3x20,3x15,3x10,3x8,3x6

Seated Dumbell Shrugs- 3x30-50

Lateral Raises- 3x10,3x8,3x6

Front Raises- 3x10,3x8,3x6

Nebula Military Press- 3x10,3x8,3x6,3x3

Close-Grip Press- 3x10,3x8

Push-Ups- 10x20

Wide Grip Pulldowns- 3x10,3x8,3x6,3x3

V-Grip Pulldowns- 3x10,3x8,3x6,3x3

0----0 Pulldowns- 3x10,3x8,3x6,3x3

Good Mornings- 3x15 (LIGHT)

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