Ben's Workout 9/16/13

Warm-up:

Row 1000m
a few strict pull-ups
stretch

Strength:

Bench Press 4 x 6 x (135 - 155 - 175 - 195#)
Decline Bench Press 4 x 8 (135 - 155 - 175 - 195#)
V-ups 3 x 15
Scissor Kicks 3 x 20
Scissor Kicks in/out 3 x 20
Dumbbell Shoulder Raise 3 x 6 (25#)
Hammer Curls 3 x 8 (25#)
Dips 3 x 12
Side Plank Shoulder Raise Left 3 x 8 (10#)
Side Plank Shoulder Raise Right 3 x 8 (10#)
Row 3 x 8 (50#)
Overhead Tri Extension 3 x 8 (50#)
Rope Abs 3 x 15 (80#)
Deadlift 2 x 5 x (135 - 155#)
Cleans 3 x 2 (75#)
Shoulder Press 3 x 6 (75#)
Decline Sit-up 3 x 15 with 10# med ball toss
Preacher Curl 3 x 6 (75#)
Strict Pull-ups 3 x 3
Hanging Leg Raises 3 x 10
Man Maker 2 x 5 (20#)