Thursday 15 October 2009

Gym Day 36...Back and Triceps...

On Wednesday...

Back
3 sets of pull ups, 10 reps, 8 reps then 6 reps.
2 sets of pulldowns, 56 and 70 kgs for 10 reps.
3 sets of t-bar rows, 20 kgs for 20 reps, 40 kgs for 12 reps, 60 kgs for 8 reps.
3 sets of high machine rows, 80 kgs for 10 reps, 90 kgs for 10 reps, 100 kgs for 8 reps.
3 sets of close grip pulldowns, 63 kgs for 10 reps.
1 set of seated rows, 56 kgs for 8 reps.

Tricep
4 sets of machine tricep extensions, 20 kgs for 15 reps, 40 kgs for 12 reps, 45 kgs for 10 reps, 50 kgs for 8 reps.
3 sets of pushdowns, 50 kgs for 12 reps, 60 kgs 10 reps, 70 kgs for 8 reps.
2 sets of overhead cable rope extensions, 50 kgs for 10 reps, 55 kgs for 8 reps.
1 set of kick backs, 10 kg dumbbells for 10 reps.
1 set ez bar overhead tricep extensions, 10 kgs for 10 reps.

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