Day 9 - Heavy Back and Bi's

The heavy week continues.....

4pm

- Wide Grip Pull-ups
          - 4 sets - 10, 10, 10, 8 (assisted)

- Bent Over Rows - Cable
          - 3 sets of 10-12 - 70, 80, 80lbs
          - 1 drop set - 60lbs

- Close Grip Front Lat Pull Down - Hammer Machine
          - 3 sets of 12 - 100, 120, 150lbs
          - 1 drop set - 100lbs

- One Arm DB Row
          - 3 sets of 10 - 45, 50, 55lbs

- Straight Arm Pulldown with Rope
          - 5 sets of 15 - 45, 50, 50, 60, 60lbs

- EZ Bar Curl - Cable
          - 2 strict sets of 12 - 60, 70lbs
          - 2 cheat sets of 12 - 70, 80lbs

- DB Hammer Curls
          - 2 sets to failure - 30lbs

Night Time:
- 125 crunches
- Stretch