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back, rear delts, abs

Description:
Type of Workout:: Muscle Gain
Days in Workout:: 1

Monday

Monday

Targeted Muscle Group: Back and rear delts

Exercise	Sets	Reps	Weight
db pullovers	3	12	44lbs. 66lbs, 88lbs
close grip machine pulldowns 1warm up set, 1 work set complete failure, forced reps and negatives	2	11	140lbs, 220lbs
bent db row 1 warm up set, 1 set to failure	2	10	110lbs, 145lbs
High grip machine rows 1 warm up set, 1 work set to failure, working upper back. rohmboids, teres group	2	12	4plates, 8plates
high rope pulls 1warm set, 1 work set. for rear delts	2	12	5plates, 7plates
bent dumbbell raises 1 warm up set, 1 work set rear delts	2	12	28lbs, 55lbs
hyper extensions 1 set to warm up lower back proper and target lower back	1	15
cable crunches	3	20	4plates, 6plates, 7plates
barbell deadlifts 1warm up set, 1 work set to failure with good technique. right hand strap broke during last set.	2	7	315lbs, 440lbs

Date Posted: 05/02/2011

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