Day 1
Back
Row dumbell 40/40 lbs
Machine row 120 lbs
Standing pull down 45 lbs
Pull down wide 140 lbs
Pull down close 120 lbs
Biceps
Seated curls 30/30 lbs each dumbell
Seated hammer 35/35 each dumbell
Barbell curl for the forarms 35lbs
Associate Member
Day 1
Back
Row dumbell 40/40 lbs
Machine row 120 lbs
Standing pull down 45 lbs
Pull down wide 140 lbs
Pull down close 120 lbs
Biceps
Seated curls 30/30 lbs each dumbell
Seated hammer 35/35 each dumbell
Barbell curl for the forarms 35lbs
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