Back and Bi's

Weight Training

Back- Weightlifting -

Weight Lifting Journal

Monday 8PM

Weighted Chins
6 - decreasing weight x Max
Rest - 1:00
55 x 4, 45 x 4, 35 x 5, 25 x 7, 10 x 8, bw x 9
Click here to see my last set of chins, They were rough!

Rows Seated Wide Grip
3 - 200 x max
Rest - 0 part of compound set with B.O.R.
x 7, x 8, x7

Bent over rows135 x max
x8, x7, x 8

Rest between compound sets - 1:00

Rows Seated - Close grip
3 - 220 x max
Rest - :45
x 7, x 6, x7PullDowns Close Grip
3 - 180 x max
Rest - :45
x 8, x 6, x 6

Pullovers
3 - 90 x 8
Rest - :45

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

For those looking to maximize their muscle growth be sure to check out...
How To Gain Muscle

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

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