Mon. 11/8 Back and Hamstrings & Tues. 11/9 Shoulders and Biceps

Mon. 11/8
Lat. pull down wide; 2 warms, 100/8, 105/7, 105/7
Bb deads; 1 warm, 155/8, 175/8, 185/6
Bench row; 40/10, 40/10, 40/10
Seated row; 110/12, 110/10, 110/9
Lying leg curl; 45/12, 45/10, 45/9
Single leg curl; 60/10, 60/10, 60/8

Tues. 11/9
Seated bar press; 2 warms, 70/8, 75/8, 80/7
Seated side lat.; 45/10, 50/10, 55/8
Front raise ss.; 1 warm 20/10, 20/11
w/ rear bench row; 1 warm, 25/12, 30/10
Bar curl; 1 warm, 65/6, 70/5, 70/4
Rope curl; 1 warm, 42.5/ 10, 42.5/10
Con. curl; 25/12, 30/11
Cardio; 30 mins

*Deads felt great Monday, feeling really strong. Bicep workout was great too.