[superbilt]

1/9/06 back/abs/bis/forearms

bb rows-205810,210*9,215*8
t-bar row-170*6,6
hs row-180*12, 200*11
seated cable row-18*9
hs shrugs-470*12, 490*12, 510*12
rear pec dec-80*12, 90*11

ab pd (face away)-10*12, 11*12, 12*8
ab crunch machine-12*15, 13*13
db side bends-70*12, 75*12

1 arm preacher curl-35*10,10
cable curls-8*12, 9*11

bb wrist-205*12,12
bhb wrist-170*12, 175*12
one arm db wrist over bench-30*20

20mins cardio fast intervals

30pu