Squat
655 x 20 seconds
Deadlift
495 x 20 seconds
My traps leg behind on this. I tried more weight but could not lift it off the pins
Shrug
495 x 10 sec.
Biceps Curl
165 x 10 seconds
Held in the op position
165 x 8
Held at the strongest point on the bottom of the curl.
Push Down
110 x 20 sec
655 x 20 seconds
Deadlift
495 x 20 seconds
My traps leg behind on this. I tried more weight but could not lift it off the pins
Shrug
495 x 10 sec.
Biceps Curl
165 x 10 seconds
Held in the op position
165 x 8
Held at the strongest point on the bottom of the curl.
Push Down
110 x 20 sec
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason
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