Monday Feb 20th 2017

Monday: 15:30 – 17:30

Back

Seated rows 132lbsx12 143lbsx10 154lbsx8 165lbsx88lbsx8

Lat pull-downs 121lbsx12 132lbsx10 143lbsx8 154lbsx88lbsx8

Straight-arm pull-downs 27,5lbsx12 33lbsx10 38,5lbsx8 44lbsx22lbsx8

Lat pull-downs (machine) 66lbsx12 77lbsx10 88lbsx8 99lbsx44lbsx8

Biceps

Preacher curls 2,5lbsx12 5lbsx10 7,5lbsx8 10lbsx6 5lbsx8

Dumbbell curls 15lbsx12 20lbsx10 25lbsx8 30lbsx8 15lbsx8

Shoulders

Deltoid flyes (machine) 55lbsx12 66lbsx10 77lbsx8 88lbsx44lbsx8

Abs

Leg raises 20x4

Toe touches 20x4

Plank 30sx4

 

Meals

CHEAT DAY 🙂

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