Gym Day 55, 56 and 57 lol...

Day 55 worked back and biceps, this was last week so i dont remember well...

Back

2 sets of upper back rows

5 sets of pulldowns

3 sets of seated rows

3 sets of single arm bent over rows

3 sets of lower back extenisons

Bicep

2 sets of cable curls

3 sets of bicep curls followed by hammer curls

3 sets of machine curls

3 sets of high double bicep cable curls

2 sets of hammer curls

Day 56

Chest

2 sets of chest press

3 sets of incline dumbbell press, followed by incline flys

1 set of incline flys

3 sets of cable crossovers

3 sets of pec dec

Shoulders

3 sets of arnold press, followed by side raises

3 sets of shoulder press

3 sets of rear delt extensions

Day 57

Back

5 sets of pulldowns

3 sets of seated rows

3 sets of dumbbell bent over rows

1 sets of upper back rows

3 sets of lower back extenisons

Biceps

2 sets of cable curls

3 sets of dumbbell curls, followed by hammer curls

3 sets of double arm cable bicep curls

3 sets of concentration curls

Triceps

3 sets of pushdowns

3 sets of kick backs

1 set of overhead tricep extensions

Gym Day 55..Back and Biceps..

Again worked out at my gym at work, so not the ideal setting, but I got the job done.

Back

2 set of upper back rows, seemed to work my rear delts mostly.

5 set of seated rows, 25 kgs for 15 reps, 25 kgs for 15 reps, 70 kgs for 10 reps, 75 kgs for 10 reps, 70 kgs for 8 reps.

3 sets of pulldowns, 70 kgs for 10 reps, 75 kgs for 6 reps, 65 kgs for 10 reps.

3 sets of bent over rows, 26 kgs dumbbells for 10 reps.

3 sets on the lower back machine (really good exercise).

Biceps

2 sets of cable curls, 20 kgs for 15 reps.

3 sets of dumbbell curls, 18 kg dumbbells for 10 reps, followed by hammer curls with 8 kg dumbbells.

2 sets of cable curls, not sure of the weight as the machines are weird.

3 sets of high cable double bicep cables, 20 kgs for 10 reps.

2 sets of machine curls, 45 kgs for 8 reps

2 sets of hammer curls with 14 kg dumbbells for 8 reps.