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friday-bicep&tricep...
preacher curl, 1x10 65# 1x8 85# 1x6 115#(rep pr) 1x3 125(rep pr) 1x14 65# high pulley rope extension, 4x14 52.5# seated dumbell curl, 4x8 45# concentration curl, 7x8 35# wrist curl, 3x14 35# 1x10 35# one arm reverse pushdown, 4x14 17.5# wrist curl, 2x25 20# tricep extension(machine) 2x10 190# 2x14 130# leg extension, 7x10 130# hammer curl, 7x10 30# |
Na I was just trying to get an idea of your build. You're a pretty solid guy.
I'm 6' and just over 190lb. IW |
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monday- incline dumbell press
1x10 70 1x10 75 1x10 80 1x10 90 1x10 100 |
thursday-lats...
seated row, 4x10 135# pull ups, bwx7 25# x 7,7,7 lat pulldown, 1x10 150# 1x8 165# 2x6 180# drop set 165x10 135x5 105x4 t-bar, 7x8 90# |
friday-bicep... preacher curl, 1x10 65# 1x8 85# 2x4 115# 2x14 65# seated dumbell curl, 7x10 35#
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monday-bench press...
1x10 155# 1x3 225# 1x1 255# 1x1 285# 1x4 255# 1x6 245# 1x11 225# |
tuesday(am)
preacher curl, 7x10 65# lateral raises drop sets, 40#/20# 8/8 8/8 10/8 10/6 seated dumbell curl, 4x6 40# rope pushdown, 4x12 42.5# concentration curl, 4x12 25# one arm reverse pushdown, 4x12 17.5# reverse wrist curl, 4x15 25# leg extension, 7x10 150# tricep extension(machine) 4x10 170# |
tuesday(pm)
preacher curl, 4x10 65# lateral raises drop sets, 45#/20# 5/10 5/12 6/12 6/12 seated dumbell curl, 7x10 35# tricep extension(machine) 2x10 190# 1x20 130# concentration curl, 4x10 30# |
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