Worked me back yesterday...wasn't the ideal workout due to people hogging the weights, but I got it done.
- 1 set of pulldowns, 25 kgs for 30 reps.
- 3 sets of chin ups, 10 reps, 7 reps, 6 reps followed by an assisted 7 reps.
- 3 sets of seated rows, 63 kgs for 10 reps, 70 kgs for 10 reps, 77 kgs for 7 reps followed by 49 kgs for 7 reps.
- 3 sets of high rows, 70 kgs for 12 reps, 80 kgs for 10 reps, 100 kgs for 8 reps.
- 3 sets of close grip pulldowns, 49 kgs for 12 reps, 63 kgs for 10 reps, 70 kgs for 8 reps.
