Eric Spoto

**l0fale** · 16.04.2013, 14:22

spoto-19.5-in-forearms.jpg

19.5in = 49.5 cm

Bench Press - Training:
135, 225, 315 all 1 set of each 20 reps. Then, 495 1×6, 585 1×3, 635 2×2, 495 1×11

Close Grip:

495 1×8, 405 1×12, 315 1×20

Dips:

1×25 bw, 1×15 plus 90lbs, 1×13 plus 180lbs, 1×9 plus 225lbs

Seated Shoulder Press:

135, 225 1 set of each 15 reps. Then, 315 1×8, 365 1×4, 315 1×7

Smith Machine JM press: (I know Smith machine bar is no way 45 lbs but its the easiest way to count the weights)

135, 225 1 set of each for 20 reps. Then, 315 2×12, and 365 1×8.

Diamond push ups after the last set of JM press immediately go to burn set of push ups. Then 1 more set of diamonds for 40 reps to leave with a crazy pump.

495x11 MONSTER und danach 495 close grip x8...