Gym Day

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T-bar Rows
2 x 8-9 x 180
2 x 7-8 x 190
1 x7 x180

Low Pulley Rows
4 x 7-10 x 285

Hammer Pulldowns
4 x 8-9 x 275

Wide Grip Pulldowns
4 x10-12 x 240

Bi's

Machine Curls
6 x 6-10 x 110-155

Seated D.B. Curls
4 x 7-9 x 50's

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

Exercise Directory
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