Didnt post up yesteday, Tying to go by memory cause I didnt write it down

Sat--gym

Chest

Hammer Decline
340 x 5 sets

Smith Incline
210 x 4

Shoulders

Smith Press
180 x 3
160 x 2

Machine press
110 x 4

Tri's

Dip Machine
210 x 2
195 x 2

Rope pulldown
130 x 4

Treadmill
20 min


Sunday--Gym

Back

Hammer low Pull
300 x 5 sets

Low Pully Rows
270 x 3
255 x 2

Barbell shrugs
295 x 4
(didn't do rack pulls so I added These)

Wide Grip Pulldown
210 x 3
180 x 2

Bi's

Machine Curls
155 x 2
140 x 2

Seated D.B. Curls
45's x 4

Rope Curls
140 x 3

Threadmill
15 Min

__________________
S.F.W's Joker Style
Not Based on D.C.

Exercise Directory
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