Gym Day 118 and 119...

Yesterday worked Back

• 4 sets of chin ups, wide grip 10 reps x 2, narrow grip 7 reps x 2
• 3 sets of low pulley rows, 55 kg for 10 reps, 60 kg for 8 reps, 50 kg for 9 reps
• 3 sets of pulldowns, 65 kg for 8-10 reps
• 2 sets of bent over rows, 28 kg for 10 reps.

Today worked Shoulders and Biceps.
Shoulders:

• warm up set, 10 reps of lateral raises with 6 kg db's followed by overhead press for 10 reps with 6kg followed by 7 reps of frotn raises with the same weight.
• 3 sets of arnold press, 18 kg for 10 reps, 22 kgs for 10 reps, 24 kg for 8 reps
• 2 sets of lateral raises 12 kg for 8 reps, 10 kg for 9 reps.
• 2 sets of upright rows, 50 kg for 10 reps, 65 kg for 7 reps.
• 2 sets of rear delt extensions, 6055 kg for 10 reps, 65 kg for 8 reps.

Biceps:

• 4 sets of bicep curls, 12 kg for 10 reps, 24 kg for 7 reps followed by 5 reps of 12 kg hammers, 22 kg for 7 reps followed by 5 reps of 12 kg hammers, 20 kg for 8 reps follwed by 5 reps of 12 kg hammers.
• 2 sets of cable barbell curls, 24 kgs for 8 reps, 20 kg for 10 reps.
• 1 set of dumbbell preacher curls, 14 kg for 10 reps
• 1 set of machine bicep curls, 35 kg for 10 reps.