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Old 07-06-2008, 03:25 PM   #12 (permalink)
southpaw447
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Join Date: Mar 2007
Location: Pennsylvania
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Today I did

15 minutes of Cardio on the tread mill. 5 minute intervals @ 8-10mph with 1 minutes break in between.

**Back Superset 1- 4 sets**

Weighted Pull Ups

10lbs @ 16 reps
25lbs @ 14
35lbs @ 12
45lbs @ 8

Medicine Balls Slams- 12 reps

V Grip Lat Pulldown

115lbs/16
135lbs/14
145lbs/ 12
160lbs/ 8

Hammer Curls- 20lbs / 8 reps


*Back Super Set 2 - 3 sets*

-Single Arm Dumbbell Row- 40lbs/ 12 reps

-Plate Rows 45lbs- 16 reps

-Plate Curls- 45lbs- 10 reps


Core Circuit- 2 sets

-Back Extensions 20 reps

-Swiss Ball Crunches- 50 reps

-Vacuums- 20 reps

-Incline Sit Ups wit 10lbs Plate- 40 reps


- Jump Rope 3 minutes

**Finish**
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