Calves + Back + Bis 13th January 2013

Single Leg Standing Calf raises
10kg * 20 for 3 sets

Cable row
5 sets of 12

Lat pulldown
3 sets of 12

Lateral raises
3 sets of 10

Preacher cable curl (single arm)
3 sets of 10

Hammer curls
1 dropset (12 reps and 2 drops)