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Old 06-29-2007, 02:32 PM
Bahir Bahir is offline
Bahir is on a diet of scrambled eggs and CC
Light-Heavyweight
  
Join Date: Mar 2005
Location: Adelaide, Australia
Posts: 1,007
Default Re: Bahir\'s DUP journal
Workout 10 - hypertrophy back/shoulders/traps

Bad/mediocre workout

Pulldowns
3 dropsets, starting at 70, 60, 50

DB rows
35 kgs, 3 sets, 11-10 reps

DB shoulder press
27.5 kgs, 7 reps
25 kgs, 8 reps
22.5 kgs, around 8-10 reps

DB shrugs
40 kgs, 2 sets, 10-12 reps
35 kgs, 1 set, 12 reps

T-bar rows - 8-10 reps on all sets
red, red, blue
red, red, green
red, red

Pulldowns with palms facing inwards
3 sets, 50 kgs
ss: close grip pulldowns

30 minutes of cardio
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