3-30-09 Back/Biceps/Hams/Abs
Hyperextensions 4 x 15
WideGrip Pullups** 3 x 8
**supersetted with drop set pulldowns 12(100lbs) 10(110) 8(120)
Seated Rows (dropsets) 12/8(160/120lbs) 12/8 (160/120) 10/8 (170/110)
Wide Grip Bent Rows 10/8 (185/135lbs) 10/8 (155/135) 10/8 (155/135) 10/8(155/135)
CloseGrip Pulldowns** 10(140lbs) 10(140) 12(140)
**supersetted with drop set pullovers 10(60bs) 10(60) 8(70)
Single arm Cable Rows 12(90lbs) 12(90) 10(105)
*superset with rear db flyes 3 x 10(20lbs)
Incline DB Curls 12(25lbs) 10(30) 8(35)
s/s Hanging Knee Raises 4 x 20
BB Curls**triple drop set** 10/8/6 (80/60/40lbs) x 3
s/s Torso Curls 3 x 15(10lbs)
Preacher Hammer Curls**triple drop** 10/8/8 (80/60/40lbs) x 3
s/s Ball Crunches 4 x 25
Single Leg Ham Curls 4 x 15(60lbs)
