03-03-2009
The Ultimate Fat-to-Muscle Workout
Tuesday, Workout2: Back,Forearmms
Pulldowns**, 3 x 9,7,4-6: 50/12,80/8,100/9,110/7,130/7 - next week 10% increase
Pulldowns (NA), 1 x 6-8: 110/7
Dumbbell pullovers*, 1 x 7-9: 30/8, 40/11 <45lb>
Dumbbell pullovers (NA), 1 x 6-8: 30/7
Stiff-arm pull downs, 2 x 15-20: 40/20,16
Bent-over rows**, 3 x 9,7,4-6: 45/12,65/8,85/9,95/7,115/6
Bent-over rows (NA), 1 x 6-8: 75/6
V-handle cable rows*, 1 x 7-9: 80/8,110/7
V-handle cable rows (NA), 1 x 6-8: 70/8
Bent-arm bent-over laterals, 1 x 15-20: 15/21 <20lb>
Shrugs, 1 x 15-20: 95/18
Reverse wrist curls*, 2 x 12-15: 5/8,8/15,15
Reverse wrist curls (NA), 1 x 8-10: 5/6
Wrist curls*, 2 x 12-15: 8/8,12/15,15
Wrist curls (NA), 1 x 8-10: 5/8
Forearm rockers, 1 x 20-30: 15/19
(52:41)
All of the previous weeks Forearm rockers were performed incorrectly, this was the 1st week that I did them right.