3/15 Training (Tuesday)

Back

Exercise 1: Cybex lat pulldown - Set 1: 10 reps/100 lbs (warm); Set 2: 10 reps/110 lbs (warm);
Set 3: 8 reps/125 lbs; Set 4: 6 reps/135 lbs; Set 5: 5 reps/140 lbs
(Straps used on sets 4&5)

Exercise 2: DB row - Set 1: 10 reps/65 lbs (warm); Set 2: 10 reps/85 lbs; Set 3: 8 reps/95 lbs;
Set 4: 7 reps/105 lbs
(Straps used on set 4)

Exercise 3: T-bar row (wide grip) - Set 1: 10 reps/100 lbs (warm); Set 2: 10 reps/90 lbs;
Set 3: 8 reps/125 lbs; Set 4: 7 reps/140 lbs; Set 5: 5 reps/155 lbs
(Straps used on sets 4&5)

Lower back

Exercise 1: Hyper-extensions - Set 1: 10 reps/10 lbs; Set 2: 10 reps/10 lbs; Set 3: 8 reps/10 lbs

Hamstrings

Exercise 1: Seated leg curl - Set 1: 10 reps/80 lbs (warm); Set 2: 10 reps/95 lbs;
Set 3: 10 reps/115 lbs; Set 4: 8 reps/130 lbs

Exercise 2: DB stiff-leg - Set 1: 12 reps/50 lbs; Set 2: 8 reps/60 lbs

Abs

Exercise 1: Ab coaster - 32 reps/20 lbs (mid/left/rt); Set 2: 30 reps/20 lbs (mid/left/rt)