BACK AND BICEPS 10-18-2008
BACK AND BICEPS
Jump rope - 5 minute warm up
Pullups - 15, 15, 15, 15
Seated easy bar preacher curl - 65×15, 75×12, 85×10, 90×7
Lat Pulls - 120×12, 135×12, 150×12, 165×12
Standing Dumbell curl - 30×12, 32.5×12, 35×12, 40×8
Seated cable row (close grip) - 120×12, 135×12, 150×12, 165×12, 180×12
Dumbell hanging bicep curl - 20×12, 20×12, 20×12, 22.5×12
Seated concentration curl - 20×12, 22.5×12, 22.5×11, 25×8
One arm dumbell row - 70×12, 80×12, 90×12, 100×12
ABDOMINALS
Cable Woodchop - 50×20, 60×20, 70×20, 80×20, 90×20
Cable curl- 190×20, 200×20, 200×20, 200×20, 200×20
Cable oblique twist - 90×12, 100×12, 110×12, 120×10, 120×10
