Wed 8/4/10

"You have to expect things of yourself before you can do them." - Michael Jordan



Warm up:

Circuit - Tire flip - Sledge hammer on tire 20 hits - Tire flip - Sledge hammer on tire 20 hits

Workout:

Dead lifts - 4 sets x 5 reps (300lbs last set)

Weighted Pull ups - 3 sets x 5 reps

Bent over bar rows - 4 sets x 10 reps

One arm lat pull downs - 3 sets x 10 reps

Super set: Bar curls - 4 sets x 5 reps Hammer curls 4 sets X 10 reps

24s dumbbell curls - 3 sets x 12 reps

Reverse curls - 3 sets x 10 reps

Behind back wrist curls - 4 sets x 10 reps

Stretch - protein shake - shower