Dumbbell Rows
100x15
100x15
100x20
100x27
Close Grip Lat Pulldown
160x10
190x10
220x8
250x4
Low Pully Cable Row ( Wide handle )
175x10
205x10
250x6
295x8 ( close handle )
PullUps drop set with pushdowns
6 pullups then 50x10
5 pullups then 65x10
5 pullups then 72.5x10
5 pullups then 80x8
Deadlifts ( focus on lower back, dont touch plates to ground )
135x10
225x10
315x5
135x10
One Hand Hammer Strength Pulldown
2 plates x10
2 plates + 25 x6
2 plates x 8
Light weight buddayyyy
ReplyDeletehow often do u increase weight and reps each week?
ReplyDeleteyour friend,
ectomorphmuscle.blogspot.com
great workout.
ReplyDeleteI'm tired just reading this! makes me want a beer....
ReplyDeleteis ur back sore?
ReplyDelete- Scootland Economics