Monday, Sep. 17, 2012, Chest/ Back

I'm switching my split around a little to give the body a change. Now Monday is chest and back; Tuesday is biceps and triceps; Wednesday is rest; Thursday is legs; Friday is shoulders; and Saturday and Sunday are off. I will do this for a while and then switch it up again. It is a major change! Super sets (going back and forth with little to no rest) are hard- my forearms are on fire and my heart rate is through the roof! Here's what the workout looks like:

incline dumbell press: 15's-20; 30's-15; 50's-10; 65's-8; 80's-8; 90's-8; 100's-10
{super set dumbell row:             "                                                            100's-7

flat dumbell press:       85's-12; 100's-8; 85's-9
{superset V-pulldown: 180-12; 195-8; 180-8  

incline hammer strength: 180-10; 230-8,8
{superset wide pulldown: 150-10; 170-8,7

dips:                             10, 10, 10
{superset seated rows: 160-10, 10, 8