Back/Biceps

10 g BCAA's before and during cardio
sugar free rock star
25 mins recumbent bike
15 mins treadmill
20 mins recumbent bike
total cardio=60 mins

4 sets supported hanging knee ups
2 sets supported hanging knee ups to the side

banana,gatorade

BACK
3 warm up sets bb rows
2 working sets bb rows*185x10,225x6*drop to 135x10*
3 sets seated rows*200x8,230x6,260x5*
3 sets HS high row machine*135x9,160x8,180x5*drop to 90x6*lbs per side
2 sets pulldowns*180x8,210x5,150x5*rest pause *150x10*
BICEPS
4 sets altern. DB curls*10x15,15x15,25x8,35x5,45x5*
2 sets preacher curl machine*50x20,70x14*done unilaterally
4 sets ez bar curls*75x10,95x7,65x12,65x12*
10 g BCAA's
lean body RTD
gatorade