ArchivesMonday 11th August 2008
7 a.m. - 7:58 a.m.
Back; Abs; Biceps
General Warm-up:
Face Pulls:
3 sets: 4 plates: 25 reps ea. set
Bent Lateral Raise: Executed laying face-down on an inclined bench
2 sets: 8 lb dumbbells: 25 reps ea.
Decline Sit-up:
3 sets: bodyweight: 15 reps ea.
Chins:
3 sets: bodyweight: 8 reps ea.
V-bar Pulldown:
Set 1: 8 plates: 15 reps
Set 2: 10 plates: 12 reps
Set 3: 12 plates: 10 reps
Behind-the-Neck Pulldown:
Set 1: 8 plates: 10 reps
Set 2: 8 plates: 10 reps
Set 3: 10 plates: 10 reps
One-arm Dumbbell Row: Elbows out… so as to mimic a bent-over Barbell row’s muscle recruitment
Set 1: 60 lb dumbbell: 10 reps ea.
Set 2: 80 lb dumbbell: 10 reps ea.
Set 3: 80 lb dumbbell: 10 reps ea.
Straight-arm Dumbbell Pullover:
3 sets: 60 lb dumbbell: 10 reps ea.
Seated Dumbbell Hammer Curl:
Set 1: 25 lb dumbbells: 15 reps
Set 2: 25 lb dumbbells: 13 reps
Set 3: 25 lb dumbbells: 10 reps
One-arm Dumbbell Preacher:
Set 1: 20 lb dumbbell: 10 reps ea.
Set 2: 20 lb dumbbell: 8 reps ea. [early failure]
Set 3: 20 lb dumbbell: 10 reps ea.
-CNS
