TweetOk, 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!