07-03-2012, 05:54 AM
Back and Traps
Warm up - Bent rows 2 x 20 and 15
Bent over rows: 4 x 5
Dumbell rows: 3 x 12
Wide grip pulldowns: 3 x 12
Seated pulley rows: 1 x 32
Barbell shrugs: 2 x 5
Dumbell shrugs: 2 x 12
Power shrugs: 1 x 40
Warm up - Bent rows 2 x 20 and 15
Bent over rows: 4 x 5
Dumbell rows: 3 x 12
Wide grip pulldowns: 3 x 12
Seated pulley rows: 1 x 32
Barbell shrugs: 2 x 5
Dumbell shrugs: 2 x 12
Power shrugs: 1 x 40
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