Back & Shoulder

12/03/2010 FRIDAY

Today I have 2 sessions of workout. One in the morning and the other, in late evening. I begin with back and followed by shoulder.

BACK ( mid- morning ) 55MIN TRAINING

PULL UP

4 SETS X BW X 13 REPS

SMITH MACHINE REVERSE ARM ROW

1 SET X 40KB X 15 REPS
1 SET X 60KG X 12 REPS
1 SET X 60KG X 08 REPS

SITED ROW

1 SET X 60KG X 15 REPS
1 SET X 70KG X 15 REPS
1 SET X 90KG X 12 REPS

REVERSE GRIP PULL UP

3 SET X BW X 12 REPS

LAT PULL DOWN REVERSE GRIP

3 SET X 50KG X 12 REPS


SHOULDER ( late evening ) 45MIN TRAINING

DB PRESS

1 SET X 100LB X 15 REPS
1 SET X 140LB X 12 REPS
1 SET X 160LB X 10 REPS

SMITH MACHINE BEHIND NECK PRESS

3 SET X 40KG X 08 REPS

DB SIDE LATERAL

1 SET X 50LB X 15 REPS
1 SET X 70LB X 10 REPS
1 SET X 70LB X 08 REPS

DB FRONT RAISE

1 SET X 50LB X 12 REPS
1 SET X 70LB X 12 REPS
1 SET X 80LB X 12 REPS

SITED REVERSE FLY MACHINE

1 SET X 33LB X 15 REPS
2 SET X 45LB X 12 REPS

REVERSE CABLE CROSS OVER

3 SET X 15KG X 12 REPS

CALF PRESS

3 SET X 35KG X 20 REPS

SITED CALF PRESS

3 SET X 45KG X 15 REPS