Felt good today. There is a new place down the street from my club called Muscle Maker Grill. They have awesome high-protein, low fat breakfast, lunch and dinner. I'm hooked! I had a chicken with turkey meatball wrap for lunch and that gave me some good energy for my workout today.
Weighted Pullups superset with Seated Cable Rows - 6 sets (8/8/8/8/8/8 and 15/12/10/8/6/6). I used a 45lb weight for the pullups. Mix your grip throughout the sets (wide, close, neutral etc).
Leverage High Row - 5 sets (15/12/10/8/6). Alternate arms here.
Machine Reverse Flyes - 4 sets (12/12/10/10). Increase the weight after the second set.
FreeMotion Lat Machine superset with Seated Cable Curls - 4 sets (12/12/10/10). Use a wide grip on the cable curls.
Preacher Curl Machine - 10 sets (15/15/12/12/10/10/8/8/6/6). Increase the weight every 2 sets. On the last set, drop the weight way down (below the weight of you first set) and rest/pause 25 reps.
Dumbell Curl Burnouts - 1 giant drop set (8/10/12/14/16/18/20). Alternate arms here, drop the weight 5 pounds each set.
Joe "Yu Yevon" King