Date: Jan/03/2009
Total Workout Duration: 56 mins
Goal: Assess strength and capability
Back [#CE: 4; #IE: 2; Total # of Sets: 21]
+ Abs [Total # of Sets: 10]
Cable Front Lat Pulldown:
WUS – 40lbs x 10
50lbs x 10
60lbs x 10
70lbs x 10
BB Row:
20kgs x 10
30kgs x 10
40kgs x 10
Deadlift (Low Rep Exercise):
30kgs x 6
40kgs x 6
50kgs x 6
Cable Rear Neck Pulldown:
40lbs x 10
50lbs x 10
60lbs x 10
70lbs x 10
Single-arm DB Row:
7.5kgs x 10
10kgs x 10
12.5kgs x 10
Back Extension:
BW x 10
5kgs (Plate) x 8 x 3
Crunches:
8 x 6
Sit-up:
10 x 4
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