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AloneIStand

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AloneIStand's Stats for Workouts - Day 3 (Back & Triceps)
Created:06/11/2008
Last Modified:06/11/2008
Total Comments:0



Workouts - Day 3 (Back & Triceps)

Here is my typical Back & Tricep workout…..again, subject to change from time to time.

Back

Wide-Grip Weighted Pull-Us

Set 1:  15 reps (with 15 lbs strapped from my waist)

Set 2:  11 reps (with 15 lbs.)

Set 3:  8 reps (with 20 lbs.)

Set 4:  7 reps (with 25 lbs)

Chins Up

Set 1:  8 reps (with 25 lbs. strapped from my waist)

T-Bar Rows

Set 1:  100 lbs. x 12

Set 2:  110 lbs.  x 9

Set 3:  115 lbs. x 7 (with 8 partial reps at the end of this set)

Close-Grip Cable pull-downs

Set 1:  135 lbs. x 12

Set 2:  150 lbs. x 9 (with 7 partial reps at the end of this set)

 

Triceps

Weighted Dips

Set 1:  15 reps (with 55 lbs. strapped around my waist)

Set 2:  12 reps (with 60 lbs.)

Set 3:  12 reps (with 65 lbs.)

Reverse Tricep Cable Pulldowns

Set 1:  55 x 12

Set 2:  60 x 12

Rope Cable Pulldowns

Set 1:  45 x12

Set 2:  50 x 10  (12 partial reps at the end of this set to go for that extra burn)

 

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