Gym Day

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Barbell Rows
1 x 9 x 205
5 x 7-8 x 225

Low Pully Rows
2 x 7-8 x 280
3 x 6-8 x 270

Wide grip pulldowns
5 x 7-9 x 220

Bi's

Machine curl
5 x 7-9 x 125 (slow)

Seated D.B. Curls
4 x 6-7 x 55's

D,B. Preacher curls
4 x 9-12 x 32.5's (slow)

Rope curls
6 x down the stack from 90-140 no rest.

Cardio treadmill
20 min.

Felt like doing a little arm blast.

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

Exercise Directory
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