Back and biceps

Weight Training

Back and Bi's

- Weightlifting -

Weight Lifting Journal

Friday 7PM

Weighted Chins
6 sets - decreasing weight x Max
Rest - 1:00
55 x 4, 45 x 5, 35 x 6, 25 x 6, 10 x 8, bw x 10

Seated Rows with rope
3 - 150 x 8
Rest - :45

One Arm Rows
3 90 x 10
Rest - :45

PullDowns Close Grip
3 - 170 x max
Rest - :45
x 10, x 8, x 8

Rows Seated - Close grip
3 - 200 x max
Rest - :45
x 10, x 8, x8


Barbell Curls
6 - 95 x max
Rest - :30
x 10, x 7, x 6, x 4, x 5, x 5

Inclind dumbell Curls
4 - 35 x max
Rest - :30
x 11, x 6, x 6, x 4


All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason

powerlifting
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