Sat. 11/13 Back & Hamstrings and Sun. 11/14 Shoulders & Biceps

11/13
Lat pull down, wide; 2 warms, 105/8, 105/8, 110/6
Bb deads; 1 warm, 175/8, 175/7, 175/7
Bench row; 40/10, 45/9, 45/8
Seated row; 110/10, 115/10, 115/9
Lying leg curl; 1 warm, 45/11, 45/11, 45/10
Single leg curl; 65/8, 65/9, 65/8

11/14
Seated bar press; 2 warms, 75/8, 75/8, 75/7
Seated side lat.; 50/10, 50/10, 55/7
Front raise, ss; 1 warm, 25/12, 25/12
w/ rear bench row; 1 warm, 30/12, 30/11
Bar curl; 1 warm, 65/6, 65/6, 70/4
Rope curl; 1 warm; 45.7/10, 45.7/8
Con. curl; 25/12, 30/12
Cardio; 30 mins