Back And Chest Session 04/06/2013

Pull Up With Supinated Grips Using Pull Up Machine 3 Sets - 8 Reps (Warm Up Exercise) Been Incorporated This Exercise For A While Now.. Need To Target Those Lattimus Dorsi Muscle Now.. Manakan Tahan Macam Bongkok Saja Usul Diri Ani..

Single Arm High Cable Row 3 Sets : 30 Lbs - 20 Reps, 40 Lbs - 20 Reps, 50 Lbs - 20 Reps (Warm Up Exercise).

Standing Rope High Cable Row 3 Sets : 50 Lbs - 20 Reps, 60 Lbs - 20 Reps, 70 Lbs - 20 Reps (Warm Up Exercise).

Standing Arm Pull Down 3 Sets 50 Lbs - 20 Reps (Warm Up Exercise).

Lat Pull Down Wide Grip 4 Sets : 100 Lbs - 15 Reps x4 

Close Grip Pull Down Using Revolving Multi Exercise Bar 4 Sets : 100 Lbs - 15 Reps x4. The First Time I Used This Bar Rather Than The Usual Triangle/V-Bar/Seated Row-Double D Handle.. By Using This I Can Go A Bit Wider And Get A Better Pump On My Lats.

Iso Behind Neck Pull Down Using Hammer And Strength Machine 4 Sets : 60 Kg Total (30 Kg A Side) - 15 Reps x4.

Iso Low Row Using Hammer And Strength Machine 4 Sets : 60 Kg Total (30 Kg A Side) - 15 Reps x4.

Iso Row Using Hammer And Strength Machine 4 Sets : 60 Kg Total (30 Kg A Side) - 15 Reps x4.

Chest Supported Incline Row 4 Sets : 30 Kg - 15 Reps x2, 40 Kg - 15 Reps x2

CHEST SESSION!

Incline Chest Press Hammer And Strength Machine 4 Sets : 20 Kg Total (10 Kg A Side) - 20 Reps x2, 30 Kg Total (15 Kg A Side) - 20 Reps x2

Hammer And Strength Bench Press Machine 4 Sets : 20 Kg Total (10 Kg A Side) - 15 Reps x2, 30 Kg Total (15 Kg A Side) - 15 Reps x2

Machine Dips 4 Sets - 10 Repetitions x4

Underhand Grip Seated Chest Press 4 Sets 90 Lbs - 20 Reps, 100 Lbs - 20 Reps, 110 Lbs - 20 Reps, 120 Lbs - 20 Reps

TRue To THe BOne!

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