03/23/12
Exercise: 3-4 sets, (weight) 8-10 reps
rest periods 30-60 seconds
Warm up, Wide Pullup: 10, 10
Wide Pullup (weighted): (25) 10, [(45) 5, (25) 4], [(45) 4, (25) 4]
HS Row: (280) 10, (320) 10, 10
Pull DOwn (close grip): (180) 10, (160) 10, (140) 10
Straight Pull Down: (42.5) 10, (50) 10, 10
Traps, Rear Shrug: (110) 10, (160) 10, (180) 10, (110) 10
Front Shrug: (110) 10, 10, 10, 10
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