BFL - Upper Body Workout

FitNotes Workout - Tuesday 6th September 2016

** Flat Barbell Bench Press **
- 135.0 lbs x 12 reps
- 155.0 lbs x 10 reps
- 175.0 lbs x 8 reps
- 195.0 lbs x 6 reps
- 155.0 lbs x 12 reps
(Superset w/)
** Flat Dumbbell Fly **
- 25.0 lbs x 12 reps

** Overhead Press **
- 70.0 lbs x 12 reps
- 80.0 lbs x 10 reps
- 90.0 lbs x 8 reps
- 100.0 lbs x 6 reps
- 80.0 lbs x 12 reps
(Superset w/)
** Upright Barbell Rows **
- 50.0 lbs x 12 reps

** Lat Pulldown **
- 105.0 lbs x 12 reps
- 120.0 lbs x 10 reps
- 135.0 lbs x 8 reps
- 150.0 lbs x 6 reps
- 120.0 lbs x 12 reps
(Superset w/)
** Seated Cable Row **
- 135.0 lbs x 12 reps

** Rope Extensions **
- 110.0 lbs x 12 reps
- 120.0 lbs x 10 reps
- 130.0 lbs x 8 reps
- 140.0 lbs x 6 reps
- 120.0 lbs x 12 reps
(Superset w/)
** Overhead Barbell Extension **
- 50.0 lbs x 12 reps

** Dumbbell Hammer Curl **
- 30.0 lbs x 12 reps
- 35.0 lbs x 10 reps
- 40.0 lbs x 8 reps
- 45.0 lbs x 6 reps
- 35.0 lbs x 12 reps
(Superset w/)
** Dumbbell Concentration Curl **
- 25.0 lbs x 12 reps