Back

12/30/15

3 dropsets
wide grip pulldown (240, 220, 200, 180, 160, 140, 120, 100) x 4

machine rows (180, 160, 140, 150) x 4
db rows (100) 3 x 10, (125) x 5
hammer curls 4 x 10

superset
rear smith shrug 4 x 12
face pull 4 x 12
barbell curl 4 x 10

seated calf raise 4 x failure
standing calf raise 4 x failure