Back and late Cardio

Workout Summary

Name: Back

Start: 18:30 End: 19:10

Duration: 40 Minutes

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ISO Lateral High Row x 6

Sets Back

1: 40 lbs x 20 Normal reps Warmup
2: 40 lbs x 15 Normal reps Warmup
3: 80 lbs x 12 Normal reps
4: 90 lbs x 10 Normal reps
5: 100 lbs x 8 Normal reps
6: 60 lbs x 15 Normal reps

Notes: Starting off with some low-weight and higher volume sets really starts the workout off with a great pump.

——————————————————————————–
ISO Lateral Low Row x 4

Sets Back

1: 70 lbs x 12 Normal reps
2: 90 lbs x 12 Normal reps
3: 100 lbs x 10 Normal reps
4: 70 lbs x 20 Normal reps

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Machine V-Bar Row x 3

Sets Back

1: 115 lbs x 10 Normal reps
2: 115 lbs x 10 Normal reps
3: 75 lbs x 15 Normal reps

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Close Grip Underhand Lat Pulldown x 4

Sets Back

1: 150 lbs x 12 Normal reps
2: 165 lbs x 12 Normal reps
3: 180 lbs x 12 Normal reps
4: 135 lbs x 20 Normal reps To Failure

Monday, July 25, 2011

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Workout Summary

Name: Late Night Cardio

Start: 22:00 End: 23:00

Duration: 1 Hour

——————————————————————————–
Treadmill x 1

1 Hour Late Night Cardio

Notes: Worked up incline to level 10 and speed kept around 2.8 mph. Long strides to work hamstrings and glutes harder.

Thanks to Rob Riches for this workout

Remember to get a good intake of fast acting Carbohydrates such as MyProtein’s Waxy Maize Starch, and fast dissolving Protein and amino acids – MyProtein’s True Whey is perfect for this with its excellent Amino Acid profile with a high concentration of BCAAs.

USE – MP62834
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