1. Reverse Grip Bench Press
Bar x 10 x 2 sets
90lbs x 5
135lbs x 3
155lbs x 3
Close Grip warm up to 180lbs x 1 and 180lbs x 3
Reverse Grip Bench Press : 180lbs x 3
135lbs x 10 x 2 sets
115lbs x 10 x 3 sets
2. Lat Pulldowns
100lbs x 10
150lbs x 10
140lbs x 10
130lbs x 10
120lbs x 10
110lbs x 10
3. Triceps Pushdowns
50lbs x 20 x 5 sets (Total 100 reps)
4. Cable Bicep Curls
35lbs x 10, 8
Video: http://youtu.be/GxruubAI_P0
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