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Columbus_George · 04-14-2008, 05:25 PM

April 5, 2008
NROL STRENGTH I D (Workout 3 of 4)

SUPERSET with full rest
Chin-up (using counter weight)

6x35
1x15
6x35
1x15
9x60

Barbell shoulder press
(all with pre-set bar)

6x110 (form wasn't too good with these)
1x110
6x90
1x110
15x70

SUPERSET with full rest
Dumbbell bench press

10x50's
11x50's

Wide-grip cable seated row

10x115
12x120

STRAIGHT SET
Lower-body Russian twist

2 sets of 10

04-14-2008, 05:25 PM	#188 (permalink)
Columbus_George Senior Member Join Date: May 2007 Location: Columbus, OH USA Posts: 247 My Profile	NROL STRENGTH I D (Workout 3 of 4) April 5, 2008 NROL STRENGTH I D (Workout 3 of 4) SUPERSET with full rest Chin-up (using counter weight) 6x35 1x15 6x35 1x15 9x60 Barbell shoulder press (all with pre-set bar) 6x110 (form wasn't too good with these) 1x110 6x90 1x110 15x70 SUPERSET with full rest Dumbbell bench press 10x50's 11x50's Wide-grip cable seated row 10x115 12x120 STRAIGHT SET Lower-body Russian twist 2 sets of 10 __________________ George C. Columbus, OH USA My NROL Workout Log Last edited by Columbus_George : 04-14-2008 at 05:45 PM.