1/19/2012 and 1/20/2012

19th

Warm Up/Stretch

Barbell Rows with Held Contraction at the Top
185 for 5 sets of 10

Pull Ups
25

Chest Supported Rows with Held Contraction at Top
5x10

Iso High Pulldown Machine
3x20

Shrugs
4x10

Iso Hammer Row Machine
4x10

20th

Warm Up/Stretch

Close Grip Bench Press
185 for 4 sets of 10,8,8,6
superset with
EZ Bar Curls
4 sets of 10

Preacher Curl Machine
3x10
superset with
Tricep Ext. Machine
3x20

Cable Overhead Extensions
2x10
superset with
Face Pulls
2x15