Monday---gym

Back

Assisted Pull ups
5 x 7-12

T-bar Rows
3 x 12 x 135

Low Pully Rows
3 x 8-12 x 190-235

Lat PullDowns
4 x 8-10 x 180-220

Bi's

Machine Curls
4 x 9-12 x 110-125

Seated db Curls
3 x 8-10 x 40

little bit of treadmill work.

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

Exercise Directory
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