Tuesday 4 May 2010

Gym Day 75..Back and Biceps...

Day off work today, me and my mate went to my gym for a workout, was pretty decent, played badminton after. NOT a good idea when you have destroyed your arms in the gym.

Back
- 2 sets of machine lat pulldowns, 20kgs for 10 reps, followed by 30 kgs for 10 reps, then 40 kgs for 19 reps. Did this all twice.
- 3 sets of pull ups, 13 reps, 8 reps, 10 assisted reps.
- 3 sets of seated rows, 65 kgs for 10 reps, 75 kgs for 10 reps, 85 kgs for 8 reps.
- 2 sets of lat pulldowns, 65 kgs for 10 reps, 70 kgs for 10 reps
- 2 sets of lower back extensions, 35 kgs for 12 reps, 45 kgs for 10 reps.

Biceps
-3 sets of bicep curls followed by hammers, 20 kgs for 10 reps followed by 12 kgs for 8 reps. 20 kgs for 7 reps followed by 12 kgs for 6 reps. 16 kgs for 8 reps followed by 12 kgs for 6 reps.
-3 sets of cable curlm 10-12 reps.
-2 sets of high double bicep curls, 10 kgs for 10 reps, 12.5 kgs for 10 reps.-

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