Gym Day

Back

Rack Pulls (pins set just below knee)
275 x12
315 x13
365 x10
405 x10
465 x8
495 x6

Low Pully Rows
270 x10,11,10

Close grip pulldowns
195 x11
210 x9,9

Wide grip pulldown
180 x12
195 x12
210 x12,11

Bi's

Machine Curls
125 x14
130 x12
135 x13
140 x10

D.B. Preacher Curls
32.5's x10,10,9,11

Standing D.B. Curls
55's x10,9,9,8

Ab Stuff

Cardio Treadmill 40 min

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

Exercise Directory
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