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Old 01-19-2011, 09:20 PM
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Samael Samael is offline
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Join Date: Jan 2011
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Day 10: AM:Cardio (same as Day 9)

PM:Back,Rear delts, calves, abs
1.Deadlifts /w pull-ups -3x10/8,6/7,10/12 i did drop on the last sets for both deads and pull-ups(finished with pulldown) ,then i did one more Pull-ups /w pull-down superset
2.Reverse fly -4x12/10/8/8
3.Bent over cable laterals - 3x12/10/10
4.Leg press calf raises - 8x12 with at least 10 half-reps on each set till total failure
5.Hanging leg raises -3x12
6.Rope crunches - 3x10
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