3/3 Training (Thursday)

Back

Exercise 1: Cybex Lat Pulldown - Set 1: 15 reps/75 lbs (warm); Set 2: 12 reps/95 lbs (warm);
Set 3: 8 reps/115 lbs; Set 4: 6 reps/135 lbs; Set 5 (superset): 6/10 reps/140lbs/80 lbs
(straps used on sets: 5&6)

Exercise 2: T-bar row (wide grip) - Set 1: 10 reps/65 lbs (warm); Set 2: 10 reps/90 lbs (warm);
Set 3: 8 reps/115 lbs; Set 4: 6 reps/135 lbs; Set 5: 5 reps/145 lbs (straps used on sets: 4&5)

Exercise 3: DB row - Set 1: 10 reps/60 lbs (warm); Set 2: 10 reps/80 lbs; Set 3: 8 reps/95 lbs;
Set 4: 6 reps/105 lbs

Exercise 4: Cybex straight-arm pulldown - Set 1: 10 reps/70 lbs; Set 2: 10 reps/80 lbs; Set 3: 10 reps/90 lbs

Lower back

Hyper-extensions - 10 reps/0 lbs x 3 sets

Hamstrings

Exercise 1: Seated leg curl - Set 1: 10 reps/60 lbs (warm); Set 2: 10 reps/80 lbs (warm);
Set 3: 10 reps/100 lbs; Set 4: 10 reps/120 lbs

Abs

Ab coaster: 30 reps(10 mid, 10 left. 10 rt)/20 lbs x 2 sets

Cardio

Elliptical: 15 minutes