Date: Jan/10/2009
Total Workout Duration: 50 mins
Back [17 sets]+ Triceps [10 sets]
Cable Front Lat Pulldown
WUS – 40lbs x 10
50lbs x 10
60lbs x 10
70lbs x 10
Deadlift
40kgs x 10
50kgs x 8
60kgs x 8
BB Row
15kgs x 10
20kgs x 10
30kgs x 10
Cable Row (High-rep exercise)
60lbs x 12 x 3
Back Extension
BW x 10
5kgs (Plate) x 10 x 3
Cable Triceps Pulldown
40lbs x 10
60lbs x 10
70lbs x 8
40lbs x 12
Narrow-grip BB Bench Press
10kgs x 10 x 3
DB Skull-crusher
2.5kgs (per arm) x 10
5kgs (per arm) x 10 x 2
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