Date: May/25/2009
Total Workout Duration: 35 mins
Back + Shoulders + Traps
Cable Lat Pulldown
40lbs x 10
50lbs x 10
60lbs x 10
Drop-set: 70lbs x 8 + 40lbs x 8
BB Bent-over Row
15kgs x 10
25kgs x 10
35kgs x 8
Drop-set: 37.5kgs x 6 + 10kgs x 6
Superset: BB Shrugs + DB Shrugs (with twist) x 3
37.5kgs x 10 + 12.5kgs (per arm) x 8
DB Single-arm Bent-over Row
10kgs (per arm) x 14 x 2
DB Side Lateral Raise
Drop-set: 10kgs (per arm) x 6 + 5kgs (per arm) x 10 x 2
Superset: DB Seated Front Raise + Bent-over Rear Delts Raise
5kgs (per arm) x 8 + 5kgs (per arm) x 8 x 2
***Note: Incorporate Drop-set increases training intensity and improves muscle endurance.
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