Hey guys I’m planning on doing the Stingray 09 and wanted some suggestion on my workout.
Info:
Weight: 180 lbs
Bodyfat: 13.5%
BMI: 28
Height: 5’7

Workout time: 1 1/2 hours
Chest Day
Flat Barbell Bench
135X15 (warm up)
135X15 (warm up)
185X10 (warm up)
245X5
245X5
225X7
225X6

Dumbell Bench Flat
105x3
100X6
100X5

Dumbell Bench incline
90X6
90X5
85X6

Dumbell flies
55X9
50X10
50X10

Same day tris
Rope extentions
95x15
115x12
130x7
130x7
110x12

Skull crushers w/straight bar
70X15
80X12
90x7
90x5
70x12

Traps
Barbell Shrug
135x25
225x20
315x12
315x10
315x10

Dumbell Shrugs
160x11
160x10
160x10