4/7 Training (Thursday)

Back Exercise 1: Cybex close-grip cable pulldowns - Set 1: 10 reps/80 lbs (warm); Set 2: 10 reps/90 lbs (warm); Set 3: 8 reps/120 lbs; Set 4: 8 reps/130 lbs; Set 4: 5 reps/140 lbs (straps used on sets 4&5) Exercise 2: T-bar row (wide grip) - Set 1: 10 reps/90 lbs (warm); Set 2: 10 reps/100 lbs (warm); Set 3: 8 reps/125 lbs; Set 4: 6 reps/140 lbs; Set 5: 5 reps/150 lbs (straps used on sets 4&5) Exercise 3: Cybex low row - Set 1: 10 reps/110 lbs; Set 2: 10 reps/130 lbs; Set 3: 6 reps/150 lbs (straps used on set 3) Exercise 4: Cybex chin - Set 1: 10 reps/50 lbs; Set 2: 7 reps/40 lbs; Set 3: 8 reps/40 lbs (straps used on set 3 - lbs are assistance) Lower back Exercise 1: Hyper-extension - Sets 1,2&3: 10 reps x 3 Glutes Exercise 1: Glute machine - Set 1: 20 reps/70lbs; Set 2: 20 reps/80 lbs; Set 3: 15 reps/90 lbs; Set 4: 20 reps/70 lbs Hamstrings Exercise 1: Seated leg curl - Set 1: 12 reps/110 lbs (warm); Set 2: 11 reps/130 lbs Abs Cable pulldowns - Set 1: 20 reps/90 lbs; Set 2: 15 reps/100 lbs; Set 3: 15 reps/100 lbs Cardio Elliptical - 30 minutes (108 avg HR)