BACK-pull ups multie hand position.2xwidex35
1xshoulder widthx35
1xpalms facingx35

rope pull downs-1x10x30+strip setsx3
1x10x35+.............
1x10x40+.............

pullovers- 1x12x17.5+strip setx1
1x10x20+.............
1x8x25+..............

seated cable rows(wide)-1x12x30+strip setx1
1x10x40+...........
1x8x50+............
1x6x65+.............

TRI/S

lying barbell ex.-3x9x17.5

close grip cable press downs-3x9x35

single cable kick backs-3x10x15
superset
one arm dum o/h ex.-3x10x5

close grip bench press-1x12x5+strip setx1
1x10x10+..........
1x8x15+...........
1x6x20+...........
1x4x25+...........

the workout went really well and the next day my back and tri/s where very sore which i love as i know ive worked them hard enough...im nnow on a two day rest period,still struggling with smoking,just cant seem to beat it at the moment its something i really need to work on.feeling good and strong and my wieght is now 149 pounds compard with three weeks ago it was 143 pounds,so have put on six pounds in three weeks....good stuff..YES!!!!!!!!!!

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