W33/09 - Day #2
Posted: August 13th, 2009 | Author: Fronk | Filed under: Uncategorized |Cable Pulldown
- 50 kg (110 lbs) x 8
- 60 kg (132 lbs) x 8
- 70 kg (154 lbs) x 8
- 70 kg (154 lbs) x 8
Rear Pulldown
- 50 kg (110 lbs) x 8
- 60 kg (132 lbs) x 8
- 60 kg (132 lbs) x 8
- 60 kg (132 lbs) x 8
Lever Seated Row
- None, since we ran out of time …
Barbell Deadlift
- 40 kg (88 lbs) x 8
- 40 kg (88 lbs) x 8
- 40 kg (88 lbs) x 8
- 40 kg (88 lbs) x 8
Another small increase of weight (+10 kg), keeping a good range of motion.
Hyperextensions (round back, without additional weight)
- 15/15/15/15
Triceps Dip (without additional weight)
- 8/8/8/8
Lever Triceps Extension
- 40 kg (88 lbs) x 8
- 50 kg (110 lbs) x 8
- 50 kg (110 lbs) x 8
- 50 kg (110 lbs) x 8
Dumbbell Pullover
- 28 kg (62 lbs) x 8
- 30 kg (66 lbs) x 8
- 32 kg (71 lbs) x 8
- 32 kg (71 lbs) x 8
The Triceps Dip + Triceps Extension were done within a super set - it was quite hard. 
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