After a complete weekend of rest, back at it in a big way. Did back first, did 3 tri-sets, man, they had me breathing, then 3 more tri-sets, the first 3 for width, the second 3 for thickness. Moved on to shoulders, burnt them up pretty good too, but with a more conventional workout. The back workout I did is not an everyday back workout, next time I will go back to a more conventional back workout. Want to take a different bodypart each week and thourouhly trash it!

Back

First tri-set
Wide grip chins...10,10,7,7,5
Chins with shoulder grip(assist)...10,10,9,8,8,10
Chins close grip using V-bar....7,3,3,3,3,5

Second tri-set
Bent over rows on smith machine..90x10,110x10,130x10
One arm dumbbell rows....55x10,60x10,60x10,70x8
Low cable pulley ross....100x10,100x10,100x10

Back was smoking good, and not to mention I was breating hard. These tri-sets are done with no rest, same as supersets but 3 exercises instad of 2.


Shoulders

Seated behind the neck presses on smith machine
Sets....,,70x7,80x7(hold under tension for 30 seconds on last rep)

Cable side laterals
Sets.....40x12,50x12,60x12

Seated machine laterals
sets.....95x10,100x9,100x10

Bent over rear laterals
Sets....40x15,40x15,45x14

Standing push presses to chin
Sets...95x9,105x5,115x3,115x4

Standing dumbbell shrugs
Sets....80x15,95x15,100x10

Boy, shoulders were tough after smoking my back with that workout, really kind of struggled through them. Next week, I won't be playing catch up, so I will do shoulders on their own day most probably. Now, where is that recovery drink????

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