Back

Wide grip chins
sets....12,10lb.x12,15lb.x10,15lb.x9

Bent over rows(try to keep very strict form here)
Sets....135x12,150x12,150x12

One arm dumbbell rows(again good form)
Sets....70x10,85x10,85x9

Underhand close grip pulldowns(about a 70 degree angle)
Sets...95x10,95x10,105x10

Shoulder width chins(using assist machine for perfect form to front. Last set no weight.)
Sets....40x10,20x9,7

Hypers
3 sets of 10 with 25lb. plate


Abs

Upper pulley cable crunches(last set single drop set)
115x40,165x15,165x15,165x8,

Swiss ball crunches
2 sets of 15 with 25 lb. plate..max stretch back and strict smooth upward motion...great burn.

Weighted lying leg raises
3 sets of 10 with 10 lb. dumbbell

---

Comments