Ok, so still 100 reps or presses and rows, but the plan is to do a few different angles within that 100 reps.
Also: I've started warming up for all my workouts with a few sets of deadlifts. Since I've laid off of them for a while, I'm being smart and starting slow. Last week started my workouts with 155 for 4x5, this week I'm doing 185 for 4x5, next week prob 205 - just easing back in at 20lbs per week.
Deadlifts 135lbs x 5
Deadlifts 185lbs x 5
Deadlifts 185lbs x 5
Deadlifts 185lbs x 5
Deadlifts 185lbs x 5
1.)
Dumbbell Press 30° 45+45lbs x 10
Pullups on Rotating Handle Bar x 5
2.)
Dumbbell Press 15° 45+45lbs x 10
Dumbbell Bent Over Rows 15° 45+45lbs x 10
3.)
Dumbbell Press 15° 45+45lbs x 10
Dumbbell Bent Over Rows 15° 45+45lbs x 10
4.)
Dumbbell Press 15° 45+45lbs x 10
Dumbbell Bent Over Rows 15° 45+45lbs x 10
5.)
Dumbbell Press 15° 45+45lbs x 10
Dumbbell Bent Over Rows 15° 45+45lbs x 10
6.)
Dumbbell Press 15° 45+45lbs x 10
Dumbbell Bent Over Rows 15° 45+45lbs x 10
7.)
Dumbbell Press (flat bench) 45+45lbs x 10
One Arm Dumbbell Bent Over Rows 45lbs x 10L+10R
8.)
Dumbbell Press (flat bench) 45+45lbs x 10
One Arm Dumbbell Bent Over Rows 45lbs x 10L+10R
9.)
Dumbbell Press (flat bench) 45+45lbs x 10
One Arm Dumbbell Bent Over Rows 45lbs x 10L+10R
10.)
Dumbbell Press (flat bench) 45+45lbs x 10
One Arm Dumbbell Bent Over Rows 45lbs x 10L+10R
T's 5+5lbs x 15
W's 5+5lbs x 15
L's 5+5lbs x 15
Dumbbell Curls 25+25lbs x 10
Band Shoulder External Rotation x 15L+15R
Dumbbell Curls 25+25lbs x 7
Band Shoulder External Rotation x 15L+15R
Dumbbell Curls 25+25lbs x 5
Band Shoulder External Rotation x 15L+15R
Band Tricep Pressdowns x 25
