12-16-2014, 08:53 PM
Today was back and calves day...just finished up post meal
Pull ups-3x12
Barbell rows-1 WU set of 12, 2 working sets of 8-10
Single arm DB rows-3 working sets of 8-10
Seated cable pulls close grip- 3 working sets of 8-10
Seated low row machine- 3x8-10
Bent over rear delt raises-3 working sets of 8-10
Hyper extensions (weighted)- 3x12
Deadlift-1 WU set of 12 reps, 1 working set of 3
Seated calf raises-3x8-10
* I keep all time in between sets to 1 min, no more than 1:30.
Pull ups-3x12
Barbell rows-1 WU set of 12, 2 working sets of 8-10
Single arm DB rows-3 working sets of 8-10
Seated cable pulls close grip- 3 working sets of 8-10
Seated low row machine- 3x8-10
Bent over rear delt raises-3 working sets of 8-10
Hyper extensions (weighted)- 3x12
Deadlift-1 WU set of 12 reps, 1 working set of 3
Seated calf raises-3x8-10
* I keep all time in between sets to 1 min, no more than 1:30.
Abs on a skinny dude is like boobs on a fat chick