Ok, stomach flu is gone and i was able to have an amazing workout!

Back / Biceps / Rear Delts



BACK

Pull downs 5 x 8-10
150,160, 170,180, 200
Drop set
200x6, 150x8, 120x12

Seated cable row 4 x 8
*these were done standing behind the bench, bending over and rowing to belly button
120x8 all sets (focused on squeeze)

Palms Facing in pull downs: 4x8
150, 160, 160, 170

Super set:

Supported Tbar row 4x8-10 90lbs + bar
Hammer Low Row 4x8-10 200lbs

Super set

Stiff arm pull down 4 x 10 80lbs
Hammer High Row 4x810 185lbs

REAR DELTS

Rope face pulls (super slow)
4x12 with 100lbs


BICEPS

Alt DB Curl 4 x 8 30,35,40,40

Super set
Spider DB Curl 25lb
EZ Bar curls 4x6-8 100lbs

Super set
DB Con curl 3x10 25lbs
DB Con hammer curls3x10 25lbs




Headed to the ab area and finished off with some hanging leg raises abd calf raises.

Pump Juice is NO joke! I had plenty of energy and drive. my workouts are intense but i feel i can do more. great product!