imbiggert’s BodyBlog

Close-Grip      Pull-Ups.  6 sets.

Alternating Dumbbell Curls

20 lb dumbbells 1 X 15

30 lb dumbbells 4 X 8

Seated dumbbell concentration curls

35 lb dumbbells 4 sets

Standing Curls with Rope

50 lbs 1 X 15

60 lbs 1 X 12

70 lbs 3 X 8

High Cable Peaking Curls

    36 lbs 5 X 9

Side Lateral Raises with Dumbbells

    15 lb dumbbells 1 X 15

    20 lb dumbbells 4 X 8

Push-Downs
50 lb 1 X 15
60 lb 1 X 15
70 lb 1 X 14
80 lb 4 X 8

Close-Grip Bench Press (with EZ Curl Bar)
100 lb 1 X 15
120 lb 1 X 15
136 lb 1 X 12
150 lb 4 X 8

Seated Extensions with Rope
26 lb 1 X 15
32 lb 1 X 13
42 lb 1 X 10
52 lb 1 X 6
56 lb 3 X 5
Lat Pull-Downs
70 lb 1 X 15
76 lb 1 X 14
80 lb 1 X 12
90 lb 6 X 8

Seated Low Rows
100 lb 1 X 15
120 lb 1 X 12
140 lb 1 X 10
150 lb 5 X 6

Reverse Flies
30 lb DBs 1 X 15
40 lb DBs 4 X 9

Erect Rows.
50 lb 1 X 15
60 lb 4 X 8

Usual Sunday morning workout.