BACK/ABS
Bent-over Barbell Rows [4sets]
1 @ 135lb for 12
1 @ 185lb for 12
1 Drop Set @ 225lb for 12, then
-135lb for 12
Bent-over Dumbell Row [2sets]
1 @ 60lb for 20
1 @ 70lb for 12
Lat PullDowns [2sets]
1 @ 165lb for 16
1 @ 125lb for 20
Mid Row Machine [2sets]
1@ 185lbs for 12
1 @ 185lb for 10
Single Arm Cable Rows [3sets]
1 Super Set @ 120lbs for 24, then
-120lb for 8
1 @ 100lb for 12
Both Arm Cable Row [2sets]
1 @ 200lb for 12
1 @ 170lb for 12
Low Back Crunch Machine [2sets]
1 @ 180lb for 22
1 @ 180lb for 15
Ab Crunch Machine [3sets]
1 @ 180lbs for 25
1 @ 180lb for 20
1 @ 180lb for 16
3 HOUR WALK AFTER:
View attachment 146385
~ Around 1300 Calories Burned according to Treadmill (More Like 1k because the machines are inaccurate)