There are no indications for the weights on the machines in my gym, so will only be putting the worksets and reps.
Wide grip Lat pulldown
3 sets 10 reps
Straight bar cable rows
Worked up to a good set of 10 reps
Single arm cable row
3 sets of 12 reps
Straight arm pushdown
2 sets of 15 reps
Underhand pulldown
2 sets of 15 reps
All back work was done with a 1 sec pause at the contracted position (hard flex) and with an emphasis on generating maximal tension throughout the sets.
Single arm preacher
2 sets of 10 reps
Tempo was 501, with an emphasis on generating maximal tension throughout the set.
Hammer Curls
1 set of 10 reps
1 sets of 20 reps
Tempo was 401, with an emphasis on generating maximal tension. The weight was the same for both sets, but the second was taken to failure.
Incline DB curl
2 sets AMRAP
Tempo was 301, with an emphasis on generating maximal tension.
MERRY XMAS! (:
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