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4th of July strength workout

Posted Jul 04 2013 8:26pm

have been going to AKA for my workouts lately, so felt the itch to do some heavy lifting (back to my roots lol).

Here’s what I did

Deadlifts- warm up sets til 335 for 1 rep

Weighted pull ups- warm up sets til 35 lbs for 3 reps

Bench press warm up sets til 205 for 1 rep
3 sets single arm row on R arm 35 lbs x 10 Straight to single arm shoulder press on R arm 35 lbs x 8, then switch arms
Leg press 1, 2, 3 plates for 15 then 4 plates for 10
Rear fly machine warm ups til 130 lbs for 8 reps
Weighted Plank 2 sets of 25 lbs for 30 sec then 2 sets of 37 lbs for 30 sec
2 min stepmill at 90 steps per min
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