30.1.
in the morning:
20min tradeclimber
Back
Lat Puldown
40kg/88lbs x 15
45kg/99lbs x 12
50kg/110lbs x 10
55kg/121lbs x 8
67,5kg/148.5 x 6
"V" Bar Lat Puldown
2 x 60kg/132lbs x 10
65kg/143.3lbs x 10
Bent Over Barbell Row
60kg/132lbs x 10
3 x 80kg/176.3lbs x 8
One Arm Dumbbell Row
35kg/77lbs x 10
2 x 40kg/88lbs x 8
Seated Machine Row
3 x 65kg/143.3lbs x 10
Back Flyes + Extension 4 x 10 + 10
+ abs
todays abs:)
Afternoon: Biceps
Barbell Biceps Curl
20kg/44lbs x 20
30kg/66lbs x 10
4x 40kg/77lbs x 6
Hammer Curl
16kg/35.3lbs x 10
18kg/39.7lbs x 8
2x 20kg/44lbs x 8
Knee Curl 3 x 12kg/26.5lbs x 10
Running 3km
in the morning:
20min tradeclimber
Back
Lat Puldown
40kg/88lbs x 15
45kg/99lbs x 12
50kg/110lbs x 10
55kg/121lbs x 8
67,5kg/148.5 x 6
"V" Bar Lat Puldown
2 x 60kg/132lbs x 10
65kg/143.3lbs x 10
Bent Over Barbell Row
60kg/132lbs x 10
3 x 80kg/176.3lbs x 8
One Arm Dumbbell Row
35kg/77lbs x 10
2 x 40kg/88lbs x 8
Seated Machine Row
3 x 65kg/143.3lbs x 10
Back Flyes + Extension 4 x 10 + 10
+ abs
todays abs:)
Afternoon: Biceps
Barbell Biceps Curl
20kg/44lbs x 20
30kg/66lbs x 10
4x 40kg/77lbs x 6
Hammer Curl
16kg/35.3lbs x 10
18kg/39.7lbs x 8
2x 20kg/44lbs x 8
Knee Curl 3 x 12kg/26.5lbs x 10
Running 3km
posted by Kathy @ 3/30/2009
5 Comments:
At 11:39 PM ,
Rhys said...
I usually like the compound exercises, although this is a neat program you got here:)) I can really find and feel my back muscles everytime i do bent over barbell rows:)) My muscles talk to me saying, OUCH buddy!!! haha:))
So which back exercise do you find to be the most beneficial for mass development Kate?
Best wishes,
Rhys
At 11:39 PM ,
Rhys said...
Ps. Nice sexy pix:))
At 6:48 AM ,
Limitied said...
Můžu maximálně tak čučet... fakt pěkný drobku .-)
At 7:24 AM ,
Kathy said...
Díkys Pájo, ale ty makáš taky pěkně:)
At 9:14 PM ,
Limitied said...
thx:)
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