For the guys in Bemidji

Bench Press- 2-3 warm ups x 5reps, then do a bench wave: Do 1 set for 10 reps, then do the next set for 6 reps, and then back to 10, and finally finish with 6 reps. Try to go as heavy as possible on each set.
Db Incline Bench- 3x8
Alternate Db Shoulder Press- 3x8
Laterals- 3x10
TRI's- SUPERSET: Close Grip Push ups- 10 reps, Aichs Tri's - 10 reps, do 4 sets.
Abs- V-ups- 30 reps, Butte Sit Ups- 25 (with weight)


Have fun boys,


Coach George W. Phipps