tonights workout Back and Bi's
Pull Ups- All sets are with body weight 15x1, 8x1, 6x1 the last 2 sets are with a full extension and a 2 count before pulling back up
St. Arm lat pulldowns- 165x10x1,170x10x1,178x10x1
I superset these with single arm cable rows-178x10x1,190x10x1,198x10x1
Close grip lat pulldowns (first time trying these tonight and I like them)
130x8x1, 170x7x1, 190x5x5
alt. Db curls 35'sx10x1 warm up's
DB hammer curls 50'sx5x5
1 arm concentration curl drop sets-50xF,45xF,40xF I do 1 arm all 3 sets to failure then switch to the other and do the same. I did this 2X
Rope pulldown machine crunches 178xFx3
decline crunches BWxFX3
Reverse crunches BWxFx3
32 min. on the treadmill 17.5 deg. incline 4.5 mph
I felt pretty good tonight and my muscles seem very tight and full. To bad my left arm is really holding me back on curls.
Last edited by moore_716; 11-20-2009 at 11:29 PM.