WOD: Wednesday Hump Day Lump Day - 2015-05-20

A1. LEG EXTENSIONS: 6 X 10 REPS (2,0,1,0)

A2. LEG CURLS: 6 X 10 REPS (2,0,1,0)

B.  BB JUMP SQUATS: 6 X 5 REPS (30% max squat)

C1. DB INCLINE TO FLAT CHEST FLYES: 3 X 6³ REPS (3,0,1,0)
C2. DB INCLINE TO FLAT CHEST PRESSES: 3 X 6³ REPS (3,0,1,0)
each consist of 3 sets: 30° incline flye + press, 15° incline flye + press, 0° flat flye + press

D.  H.S. LAT ROWS L/R (dirty 30s): 4 X 10³ REPS (1,0,1,0)

E.  LAT PULLDOWNS W/ ROPE 3-WAY (to eyes, neck, chest): 4 SETS X 8³ REPS (2,0,1,0)

F.  PEC DECK "LAYER CAKE" CHEST FLYES SUPER SET (upper chest, mid chest, lower chest): 3 X 10³ REPS (3,0,1,0)

G.  BB SHOULDER PRESS: 5 X 10-8 REPS

H1. PREACHER DB BICEP CURL L/R: 4 X 8 REPS (2,0,1,0)
H2. PREACHER DB HAMMER CURL L/R: 4 X 8 REPS (2,0,1,0)
do left bicep curl then left hammer curl; then right arm etc .

I.  CABLE 3-WAY TRICEP EXTENSIONS W/ ROPE (out, in, overhead): 3 SETS X 8³ REPS (4,0,1,0)

Work Hard. Train Righteously