Back Session 06/07/2013

THE WARM UP

Parallel Grip Pull Up 3 Sets 10 Reps

Standing High Rope Pulldown 3 Sets 10 Reps

Single Arm High Cable Row 3 Sets 10 Reps

Straight Arm Pulldown 3 Sets 10 Reps.

THE SESSION

Lat Pulldown 3 Sets : 110 Lb - 12 Reps, 120 Lb - 12 Reps, 130 Lb - 12 Reps.

Front Close Grip Pulldown 3 Sets : 100 Lbs - 12 Reps, 110 Lbs - 12 Reps, 120 Lbs - 10 Reps.

Hammer And Strength Behind Neck Pull Down 3 Sets : 60 Kg(30 A Side) - 12 Reps, 90 Kg(45 A Side) - 12 Reps, 110 Kg(55 A Side) - 10 Reps.

Neutral Grip Seated Cable Row 3 Sets : 110 Lb - 12 Reps, 120 Lbs - 12 Reps, 120 Lbs - 10 Reps.

One Arm Dumbbell Row 3 Sets : 18 Kg - 12 Reps, 24 Kg - 12 Reps, 27 Kg - 12 Reps.

Hammer And Strength ISO ROW 3 Sets : 25 Kg - 12 Reps, 35 Kg - 12 Reps, 50 Kg - 10 Reps.

TRue To THe BOne!
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