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6/28/2006 12:26:03 PM - Mike
Back and Biceps

Weight Assisted Pullups for warmups
set of 8 and 3

Pullups(bodyweight 324lbs)
2sets of 5
set of 5(but only three were good)

Wide Grip Pulldowns
2 warmup sets then I broke the weld on the pad that goes across the knees on my first working set

Bent Rows(back parallel to floor)
315x7x3sets

Bent Rows(back at 45 degree angle)
135x15
185x15
235x15, felt these alot more in my traps then in my back

Shrugs
315x15
405x5
495x5
515x5
535x5
555x5, sets were done with about 30 seconds between sets, just long enough to load the weight

Two Arm Cable Curls
3sets of 10

Alt. Db Curls
60's x8
50's x10
45's x10
40's x10

Straight Leg Situps
3sets of 15




,
Mike Ruggiera


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