Barbell64’s BodyBlog

Seated Vbar Cable Rows:  160 x 12; 210 x 10; 230 x 10; 250 x 8

Pull ups:  10 each of 1)  Overhand wide grip; underhand grip; and palms neutral narrow grip

** 8 minx of running/cardio at 120-150bpm

Under-Grip Pull Downs:  80 x 12; 90 x 12; 100 x 12

Bent Barbell Rows:  95 x 12; 115 x 10; 115 x 10

 ** 8 mins of running/cardio at 120-150bpm

 Barbell curls (21’s):  55 x 1 set of 21’s

One Arm Dumbell Row:  30 x 12; 50 x 10; 50 x 10

 ** 8 mins of running/cardio at 120-150bpms

Reverse Barbell Curls (21’s:  55 x 1 set of 21’s

 ** 8 mins of running/cardio at 120-150bpms

Front Lateral Dumbell Raises:   10lbs x 12;  20lbs x 10;  30lbs x 7

Side Lateral Dumbell Raises:  10lbs x 12; 20lbs x 10; 20lbs x 10

Bent Lateral Dumbell Raises:  10lbs x 12; 20lbx x 12; 20lbs x 12

Upright Barbell Rows:  65lbs x 12; 75lbs x 10; 85lbs x 8

Behind the Back Barbell Shrugs:  135lbs x 12; 185lbs x 10; 185lbs x 10

Pec Deck:  70lbs x 12; 120lbs x 8; 70lbs x 12

Incline Bench:  115 x 12, 135 x 10

Flat Bench:  155 x 10, 175 x 6

Decline Bench:  195 x 6, 205 x 4

Flat Flies:  30 x 10 for 3 sets

and some ab work