Gym Day

Back

T-Bar Rows
170 x10,10
180 x9,9
190 x6

Hammer high pull
360 x9,8,8,8,

Low Pully rows
255 x13,12,11,12

Wide Grip Pulldowns
195 x13,13,14,13

Bi's

D.B. Curls
50's x8,10,8,8

Barbell Drag Curls
95 x13
105 x14,12

D.B. Preacher curls
35 x10,10,11,11,9

ab stuff

Cardio 20 min threadmill
15 min recumbant bike

O.k. next 2 days will be cardio only, just noticed I've been lifting for like 8 days straight.

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

Exercise Directory
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