Back And Chest Session 01/06/2013

Pull Up Supinated Grip And Yes With That Wink Haha 4 Sets - 8 Reps. (Warm Up Sets)

Single Arm High Cable Row 3 Sets : 30 Lbs - 15 Reps (Warm Up Sets)

Rope High Cable Row  3 Sets : 60 Lbs - 15 Reps (Warm Up Sets)

Lat Pull Down Wide Grip 4 Sets : 90 Lbs - 15 Reps (Weight Stay The Same) I Haven't Been Doing This Exercise For Quite Sometime Hence The Reason I Incorporated This Exercise.

Close Grip Lat Pull Down Grip 4 Sets : 90 Lbs - 15 Reps (Weight Stay The Same) Another One Which I Hardly Do.. But I Always This Exercise It Gives Quite A Great Stretch! Plus One Of Those Exercise That Hit Your Latissimus Dorsi Muscles.. Its One Muscles That I Had Most Fats On My Back And Which Makes Me Looks Bongkok! 

ISO Behind Neck Pull Down With Hammer Strength Machine 4 Sets 40 Kg - 15 Reps.

ISO Pull Down With Hammer Strength Machine 4 Sets : 40 Kg - 15 Reps.

ISO Low Row With Hammer Strength Machine 4 Sets : 40 Kg - 15 Reps.

T-Bar Row 4 Sets : 25 Kg - 15 Reps

Vertical Seated Row Machine 4 Sets : 90 Lbs - 15 Reps, 105 Lbs - 15 Reps x3

Chest Session

                                                   

Incline Chest Press With Hammer And Strength Machine 3 Sets : 30 Kg - 15 Reps x3

Underhand Grip Seated Chest Press 3 Sets : 90 Lbs - 20 Reps, 100 Lbs - 20 Reps, 110 Lbs - 20 Reps.

Bench Press With Hammer And Strength Machine 3 Sets : 20 Kg - 15 Reps

Cable Chest Cross Over 3 Sets : 50 Lbs - 15 Reps x3.

And My Friends That Concludes My Back And Chest Session.. The Good Things About Lifting Light Is That You Can Incorporate Lots More Exercise.. And I'm Having Another Session Today.. Hopefully My Animal Power Can Survive Hahaha.

TRue To THe BOne!

W