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post #269 of (permalink) Old 08-31-2009, 04:10 PM Thread Starter
-GSP-
Flyweight
 
Join Date: Dec 2006
Posts: 481
                     
Monday, August 31st, 2009

Back, Biceps

1. wide grip pull ups
BW / 4
BW / 4
BW / 4

2. wide grip lat pulldown
100 / 10
115 / 8
130 / 8
Drop set: 145 / 6, 115 / 6

3. unilateral row
90 / 8 (r/l)
120 / 8 (r/l)
120 / 8 (r/l)

4. hyper extensions
45 / 12
45 / 12
45 / 12

5. db rows
50 / 10
65 / 10
80 / 6

6. bb rows
135 / 8
135 / 8

1. db curls
30 / 8
40 / 5
35 / 5

2. cable curls
80 / 8
100 / 8
120 / 8
160 / 6
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