4/2 Training (Sat)

Back Exercise 1: Cybex close-grip cable pulldown - Set 1: 10 reps/70 lbs (warm); Set 2: 8 reps/90 lbs (warm); Set 3: 8 reps/115 lbs; Set 4: 7 reps/130 lbs; Set 5: 5 reps/140 lbs (straps used on set #5) Exercise 2: T-bar row - Set 1: 8 reps/80 lbs (warm); Set 2: 8 reps/100 lbs; Set 3: 8 reps/125 lbs; Set 4: 6 reps/140 lbs; Set 5: 6 reps/150 lbs (straps used on sets 4&5) Exercise 3: Cybex low row - Set 1: 10 reps/105 lbs; Set 2: 10 reps/125 lbs; Set 3: 6 reps/145 lbs (straps used on sets 2&3) Exercise 4: Cybex chin - Set 1: 10 reps/70 lbs of assistance; Set 2: 8 reps/80 lbs; Set 3:10 reps/90 lbs (straps used on set 3) Lower back Exercise 1: Hyper-extensions - Sets 1, 2 & 3: 12 reps x3 Hamstrings/Glutes Exercise 1: Glute machine - Set 1: 20 reps/70 lbs; Set 2: 18 reps/90 lbs; Set 3: 12 reps/100 lbs; Set 4: 15 reps/60 lbs Exercise 2: Seated Leg curl - Set 1: 12 reps/110 lbs; Set 2: 12 reps/125 lbs Calves Standing calf raise - Set 1: 12 reps/70 lbs; Set 2: 12 reps/ 70 lbs Set 3: 10 reps/80 lbs Cardio Stationary bike - Interval training: 23 minutes (Max HR: 157 bpm/Avg HR: 130 bpm)