Thursday 8 October 2009

Gym Day 34...Back and Biceps...

Yesterday I worked Back and Biceps.

Back
3 sets of pull ups, 6-10 reps
4 sets of t-bar rows, 20 kgs for 20 reps, 40 kgs for 12 reps, 60 kgs for 8 reps and 70 kgs for 6 reps.
3 sets of seated high rows, 80 kgs for 12 reps, 100 kgs for 10 reps, 110 kgs for 8 reps.
3 sets of pulldowns, 56 for 12 reps, 63 for 8 reps, 70 for 6 reps.
1 sets of seated rows, 56 kgs for 8 reps.

Biceps
3 sets of ez-bar curls, 30 kgs for 12 reps, 35 kgs for 9 reps, 35 kgs for 7 reps.
3 sets of High cable double arm curls, 50 kgs for 10 reps, 60 kgs for 8 reps, 70 kgs for 3 reps followed by 6 more reps with 50 kgs.
3 sets of seated hammer curls, 16 kg dumbbells for 6-10 reps.
3 sets of preacher curls, 40 kgs for 8-10 reps.

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