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STRATEJACKET
04-17-10, 12:40 pm
I'V BEEN DOIN' THIS BACK WORK OUT FROM THE 1st OV MARCH 2010.TWICKIN' IT HERE & THERE WITH THE WEIGHT'S & REPS. I'M DOIN' SOMETHING WRONG OR MISSIN' SOMETHING COZ MY WING'Z DONT SEEM TO BE GETIN' ANY BIGGER.

MONDAY-BACK/ABS...

BARBELL ROWS-JUST BAR 20 REP
BARBELL ROWS-40kg 10 REPS
BARBELL ROWS-50kg 8 REPS
BARBELL ROWS-60kg 6 REPS

SEATED ROWS-25kg (EACH SIDE) 10 REPS
SEATED ROWS-30kg (EACH SIDE) 10 REPS
SEATED ROWS-40kg (EACH SIDE) 10 REPS

DEAD LIFT-80kg 10 REPS X 3

LAT PULL DOWNS-40kg 10 REPS
LAT PULL DOWNS-50kg 8 REPS
LAT PULL DOWNS-60kg 6 REPS

HAMMER ROWS-50kg 10 REPS
HAMMER ROWS-60kg 10 REPS
HAMMER ROWS-70kg 10 REPS

CABLE FRONT PULL (with rope) 20kg/30kg 12 REPS X 3

ABS...

CABLE CRUNCHES (with rope/twist) 20kg/25kg 40 REPS X 3

DECLINE BENCH CRUNCHES (with 15kg plate) 10 REPS X 3

IF YOU THINK I NEED TO ADD/REPLACE ANYTHING ALL SUGGESTIONS WELCOME.

Birdman
04-17-10, 2:39 pm
for your wings give pull overs a try...i feel more thickness when i do them.

franklinX
04-17-10, 11:51 pm
give dead hang pullups a shot

also make sure you are always pushing the envelope numbers wise.. it is really easy to become complacent.. i know i have fallen into it before..