Friday 23 April 2010

Gym Day 72..Back and Biceps..

So yesterday did my Back and Bicep work out at work. I've already changed my routine and gone for Back and Biceps rather then a arms day on a Friday..it just hurts to much lol. From now on I need to specify where I worked out as the weights change depending on that. Not sure why the cable machines at work are sooo different. Anywho here goes...

Back
- Warm up, machine lat pulldowns, 20 kgs for 15 reps, followed by 35 kgs for 15 reps, followed by 50 kgs for 10 reps.
- 2 sets of pull-ups, 12 reps, 9 reps.
- 2 sets of palms facing pull ups, 8-10 reps
- 3 sets of pulldowns, 60 kgs for 12 reps, 70 kgs for 10 reps, 80 kgs for 6 reps, dropped weight till I did 12 reps. (all very slow and controlled)
- 2 sets of seated rows, 60 kgs for 12 reps, 75 kgs for 8 reps
- 3 sets of cable rows, 50 kgs for 10 reps, 55 kgs for 10 reps, 60 kgs for 8 reps
- 3 sets of lower back extentions, 35 kgs for 12 reps, 40 kgs for 8 -10 reps

Biceps
- 3 sets of dumbbell curls, followed by hammer curls, 24 kgs for 8 reps, followed by 10 kgs for 8 reps. 20 kgs for 8 reps, followed by 10 kgs for 8 reps. 16 kgs for 10 reps, followed by 12 kgs for 6 reps.
- 3 sets of high cable double bicep curls, 10 kgs for 12 reps, 12.5 kgs for 8 reps, 15 kgs for 6 reps, dropped weight to make it to 12.
- 1 set of cable bar curls, 20 kgs for 12 reps.
1- set of seated machine curls, 15 kgs for 12 reps.

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