Day 9 - Back

Pull-up
Set 1 - 4 x BW
Set 2 - 3 x BW
Set 3 - 3 x BW
Set 4 - 3 x BW

Barbell Bent-over Row
Set 1 - 50kg x 15
Set 2 - 60kg x 12
Set 3 - 70kg x 10

Cable Seated Row*
Set 1 - 150 x 15
Set 2 - 140 x 12
Set 3 - 160 x 10
Set 4 - 180 x 8

Cable Pulldown*
Set 1 - 100x 15
Set 2 - 120 x 12
Set 3 - 160 x 7

Cable Close Grip Pulldown*
Set 1 - 100x 15
Set 2 - 120 x 12
Set 3 - 140 x 10

Dumbbell Bent-over Row
Set 1 - 20kg x 18 / each side
Set 2 - 30kg x 16 / each side
Set 3 - 30kg x 15 / each side

Barbell Deadlift**
Set 1 - 60kg x 15
Set 2 - 80kg x 10
Set 3 - 100kg x 8
Set 4 - 120kg x 6
Set 5 - 130kg x 3

*weight in lbs i think

.

This post has been edited by hoxy: Jun 13 2012, 05:43 PM

Thanks bro.I've been doing isometric holds on the top of my pull-ups.Maybe its helping.

.

This post has been edited by hoxy: Jun 13 2012, 05:44 PM

---

Added on August 11, 2011, 8:11 pm17" finally

This post has been edited by Mudkippz: Aug 11 2011, 08:11 PM

Day 10 - Bicep + Forearm

Underhand Chin-up*
Set 1 - 4 x BW
Set 2 - 2 x BW
Set 3 - 3 x BW
Set 4 - 2 x BW

Barbell Curl
Set 1 - 20kg x 15
Set 2 - 40kg x 12
Set 3 - 45kg x 10
Set 4 - 50kg x 6

Barbell Preacher Curl
Set 1 - 20kg x 15
Set 2 - 30kg x 12
Set 3 - 40kg x 10
Set 4 - 40kg x 8

Dumbbell Curl*
Set 1 - 12.5kg x 15
Set 2 - 15kg x 12
Set 3 - 17.5kg x 10
Set 4 - 20kg x 8

Overhead Cable Curl
Set 1,Set 2,Set 3 - 15kg x 15 / each side

Zottman Curl
Set 1 - 20kg x 12
Set 2 - 20kg x 10
Set 3 - 25kg x 8

Barbell Wrist Curl
Set 1 - 20kg x 20
Set 2 - 25kg x 15
Set 3 - 30kg x 12

Barbell Reverse Wrist Curl
Set 1 - 10kg x 20
Set 2 - 15kg x 15
Set 3 - 15kg x 15

*did very slow negatives.hurt like a b****.feels like i pulled a neck muscle

Day 11 - Legs

Barbell Full Squat
Set 1 - 60kg x 15
Set 2 - 80kg x 12
Set 3 - 100kg x 10
Set 4 - 110kg x 9

Lever 45° Leg Press
Set 1 - 200kg x 15
Set 2 - 250kg x 12
Set 3 - 280kg x 10

Barbell Half Squats
Set 1 - 120kg x 15
Set 2 - 130kg x 12
Set 3 - 135kg x 10

Leg Extension*
Set 1 - 130 x 15
Set 2 - 140 x 12
Set 3 - 160 x 10
Set 4 - 180 x 8

Leg Curls
Set 1 - 30kg x 15
Set 2 - 40kg x 12
Set 3 - 50kg x 10

One leg Standing Calf Raise
Set 1 - BW x 20
Set 2 - BW x 20
Set 3 - BW x 20
Set 4 - BW x 19

*I assume its lbs since the machine doesnt say.