Here we go..

Treadmill (warm-up)
5 minutes

Wide-Grip Pulldowns (to front)
100 x 20
150 x 15
200 x 10
225 x 8
240 x 5

Seated One Arm Rows (Hammer Strength)
45 x 20
90 x 12
135 x 9
150 x 6
160 x 4

Cable Rows (wide grip)
100 x 15
150 x 10
160 x 8
170 x 6
180 x 5

Hyperextensions
4 sets of 15

Reverse Pec Dec (rear shoulders)
100 x 12
110 x 10
120 x 9
130 x 8
140 x 6

Felt pretty good..

---

Comments

• Cermakovia 2012/01/15
  nice