6/9/14 Workout - 1st Feeder PM Workout

Giant Set

Band Face Pulls (green) 50, 50, 50, 50

Band Rear Delt Flyes (green) 50, 50, 50, 50
Band Lateral Raises (red) 15, 15, 15, 15

Superset

Bent-Over Tricep Extensions (blue) 25, 25, 25, 25
Band Curls 25, 25, 25, 25

Superset

Tricep Pressdowns (blue) 25, 25, 25, 25
Standing Concentration Curls 25, 25, 25, 25

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5/15/14 Workout - 1st Pull Day on Legs/Push/Pull/Legs Split (21 sets)

AM Workout (weight/reps)

Ab Double Crunch Machine
10/30

Torso Rotation Machine
30/30

Rear Delt Flye Machine
50/5, 60/5, 70/5, 80/5, 90/5, 110/2

Cybex Lat Pulldown Close Grip
50/50, 150/8, 130/7, 110/10

Cybex Back Rows
150/10, 170/7, 190/4

Cybex Preacher Curls
50/20, 60/10, 30/12

Assisted Pull-ups
100/7

Hammer Strength Front Lat Pulldown

100/20

Hammer Strength Low Row Machine

120/12

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