Gym--Day

Chest
Smith Incline
5 x 10-11 x 200

Back
Low hammer rows
4 x 9-10x 320

Shoulders
Shoulder press hammer
4 x 10-15 x 180

Legs
Leg Extensions
4 x 12-15 x 275

quads
seated leg curl
4 x 10 x 160

Bi's
Seated D.B. Curl
5 x 10-14 x 40

Tri's
Rope pulldowns
4 x 13-15 x 180

Abs

btw all my workouts, excluding sat. are done before work at about 1:20 am.....my wife thinks I've lost it.

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

Exercise Directory
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