1/6/15 Workout - Back Day (36 sets)

AM Workout (weight/reps)

Treadmill
10 minutes (heart rate 126)



Cable Rows
50/50, 90/20, 150/8
180/6, 195/5, 210/4 
 

 Cybex Pulldowns

60/20, 80/20, 110/12,
150/8, 170/6, 190/6, 210/4

Bent-Over Rows

95/15, 95/15, 95/15,
135/8, 155/6, 175/5

Smith Machine Shrugs

135/20, 135/10, 185/6, 225/6

Deadlift

205/5

Hammer Strength Rows

20/20, 40/20, 60/20, 80/20, 100/10,
120/6, 140/3, 160/3, 180/3, 200/3

Dumbbell Curls
10/20, 15/20

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