3/9 Training (Wed)

Back

Exercise 1: Cybex Lat pulldown - Set 1: 12 reps/80 lbs (warm); Set 2: 12 reps/100 lbs (warm);
Set 3: 10 reps/120 lbs; Set 4: 7 reps/130 lbs; Set 5: 5 reps/140 lbs
(straps used on sets 4&5)

Exercise 2: T-bar row (low grip) - Set 1: 12 reps/55 lbs (warm); Set 2: 10 reps/90 lbs (warm); Set 3: 10 reps/115 lbs; Set 4: 7 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: 10 reps/90 lbs;
Set 4: 6 reps/105 lbs
(straps used on sets 3&4)

Exercise 4: Cybex straight-arm pulldown - Set 1: 12 reps/70 lbs; Set 2: 12 reps/90 lbs;
Set 3: 10 reps/100 lbs

Lower back

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

Hamstrings

Exercise 1: Seated leg curl - Sets 1&2: 10 reps/70 lbs (warm); Set 3: 10 reps/90 lbs;
Set 4: 10 reps/110 lbs; Set 5: 10 reps/125 lbs

Exercise 2: DB stiff leg - Set 1: 10 reps/45 lbs; Set 2: 10 reps/50 lbs

Cardio

Elliptical: 15 minutes (114 avg heart rate)
Stationary bike: 15 minutes