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Old 07-23-2012, 08:09 PM   #76
Muscletrainerdh
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Join Date: Sep 2011
Location: New Castle, PA
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Saturday, July 21, 2012 - BAck - Shoulders - Traps

1A) Pull Ups (Wide Grip)
BW x 8
BW x 8
Bw x 5

Super Setted With

1B) DB Laterals
20 x 10
25 x 8
30 x 8

2) One Arm DB Rows
60 x 10
70 x 8
80 x 8

3) BB Shrugs
225 x 9
275 x 10 (Strapped)
315 x 7 ( Strapped)

4) Cable Face Pulls
100 x 8
100 x 8
100 x 8

5) Hyper Extensions w/ Med Ball
12 x 15
15 x 12
18 x 10

6) Wrist Roll Ups - Thick PVC
10lbs x 5
5lbs x 10 (5 up/5 down)
5lbs x 10 (5 up/ 5 down)
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