Treadmill: 10mins
Pulldowns: 19x12, 33x10, 47x10, 61x10, 75x10, 89x10, 95x8+2
Pec deck machine: 33x10, 47x10, 61x10, 75x10, 96x8+2, 98.5x5 yeah na
Cable Rows: 28.5x10, 38.5x10, 48.5x10, 53.5x8
Shrugs: 40x20, 50x12x2
Superset:
Side raises: 12x10, 14x10x2
Rear Raises: 12x10x3
Superset:
Cable curl: 11.25x12, 13.75x10, 16.25x10, 17.5x10
Overhead rope extension: Same # sets up to 38.75x10
Notes
Well.. switching over to more machine/cable/bbr'ish stuff... took too long as I am not conditioned to this :) oh well. Might have to figure out some super set stuff for the chest/second back movement just to move along quicker.
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