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  1. #2641
    Registered User MG5's Avatar
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    Location: Baltimore, Maryland, United States
    Age: 27
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    9/25/19:

    Standing Barbell Overhead Press:
    5 sets of 3 reps with 145lbs (70%)

    Standing Barbell Overhead Press - Alternating Pressing Front to Behind Neck: 105lbs for 3 sets of 12 reps

    Cable Front Raise: 2x15
    Standing Dumbbell Laterals:
    15’s x 12
    25’s x 10
    30’s x 12

    Seated Dumbbell Laterals (Slight Incline):
    10’s for 3x10-15 reps

    Barbell Rear Delt Raise: (Smith Machine)
    25lbs per side x 15 reps
    30lbs per side x 15 reps
    32.5lbs per side x 15 reps
    35lbs per side x 15 reps

    Seated Dumbbell Rear Delt Fly: 3 sets of 15 reps with 15lb dumbbells
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  2. #2642
    Registered User MG5's Avatar
    Join Date: Jan 2010
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    9/26/19:

    SUPERSET:
    Cable Curl w/ Tricep Pushdown: (rope attachment): 8x10, 4 sets ascending weights, 4 sets descending weight

    Dumbbell Hammer Curls:
    30’s x 10-12
    35’s x 10-12
    40’s x 8-10

    Seated Tricep Press:
    95lbs per side for 4x15 reps

    Barbell Curls:
    50lbs x 15
    60lbs x 12
    60lbs x 10

    Tricep Bench Dips:
    45lbs x 15
    90lbs x 15
    135lbs x 15
    Dropset to 90lbs x 8
    Dropset to 45lbs x 4

    Seated Incline Curl Machine: 3x10
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  3. #2643
    Registered User MG5's Avatar
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    Location: Baltimore, Maryland, United States
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    Posts: 6,723
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    9/29/19: Back and Biceps

    Lat Pulldown:
    150lbs x 6
    165lbs x 6
    180lbs x 6
    210lbs x 10 - PR
    165lbs for 2 sets of 10

    Cable Row: 3x10 with 165lbs, 4th set dropset to 105lbs x 10
    Rope Cable Pullovers:
    100lbs x 12
    100lbs x 10
    80lbs x 10
    Dropset to 60lbs x 8

    Cable Shrugs: 210lbs for 4x10-15
    Cable Curls with Rope:
    90lbs x 12-15
    100lbs x 10-12
    110lbs x 10-12
    120lbs x 10

    Hyperextensions: 4 sets of 10-15 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  4. #2644
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
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    Rep Power: 7864
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    9/30/19:

    Flat Barbell Bench:
    245lbs x 10 reps
    245lbs x 10 reps
    245lbs x 10 reps

    Incline Barbell Bench:
    155lbs x 12 reps
    165lbs x 10 reps
    175lbs x 8 reps
    185lbs x 6 reps

    Cable Flyes: 3x10-15
    Incline Press: (Machine) 3x12,10,8

    Dips:
    Body weight x 12
    45lbs x 10
    45lbs x 10

    Seated Dumbbell Lateral Raises: 3x10-15 with 25lbs each hand
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  5. #2645
    Registered User MG5's Avatar
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    10/1/19: Hamstrings, Glutes, Calves

    Sumo Deadlift:
    315lbs x 12
    335lbs x 10
    355lbs x 8
    375lbs x 6
    405lbs x 10

    Dumbbell Stiff Leg Deadlift:
    80lb dumbbells x 12
    100lb dumbbells x 12
    120lb dumbbells x 12

    Wide Stance Barbell Squats:
    135lbs x 12
    185lbs x 10
    205lbs x 10

    Lying Leg Curl:
    90lbs x 15
    100lbs x 15
    110lbs x 15

    Calf Raises: 6x10-15
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  6. #2646
    Registered User MG5's Avatar
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    10/2/19: Arms

    Seated Tricep Press (Plate Loaded):
    90lbs per side x 12
    115lbs per side x 12
    135lbs per side x 12
    145lbs per side x 12
    90lbs per side x 12

    Dumbbell Hammer Curl:
    45’s x 8
    55’s x 8
    65’s x 8
    75’s x 6
    Drospet to 20’s x 10

    Tricep Bench Dips:
    90lbs x 15
    135lbs x 12-15
    135lbs x 12-15
    Dropset to 90lbs x 10
    Dropset to 45lbs x 8
    Drospet to body weight x 6-8

    Barbell Curl:
    80lbs for 3x8-12

    SUPERSET:
    Tricep Pushdowns/Cable Curls: 3x10-15

    Abs:
    SUPERSET: Leg Raises w/ Ab Wheel: 3x10-12
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  7. #2647
    Registered User MG5's Avatar
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    10/3/19: Shoulders

    Dumbbell Lateral Raises:
    20’s x 12
    25’s x 12
    30’s x 12
    35’s x 10
    35’s x 10
    20’s x 20
    20’s x 12-15

    Wide Grip Row for Rear Delts: 3x10-15
    Barbell Rear Delt Raise: 3x10-15
    Upright Row: 3x10
    Standing Barbell Press - Alternating Press Front and Behind Neck:
    95lbs x 15
    105lbs x 12
    115lbs x 12
    125lbs x 12
    (Very happy with these for being so late into my workout)

    Dumbbell Front Raise:
    25’s x 10
    30’s x 10
    30’s x 10
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  8. #2648
    Registered User MG5's Avatar
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    Rep Power: 7864
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    10/6/19:

    Incline Barbell Bench: 5x8 with 195lbs
    Flat Barbell Bench: 225lbs for 4x8
    Incline Dumbbell Fly:
    35’s x 10
    45’s x 12
    45’s x 12

    Cable Fly: 4x10-15
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  9. #2649
    Registered User MG5's Avatar
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    Rep Power: 7864
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    10/7/19: Legs

    Squats: (~2 min rest)
    380lbs x 5
    405lbs x 5
    445lbs x 6 - PR

    Leg Ext:
    165lbs x 15 reps
    165lbs x 15 reps
    185lbs x 15 reps
    Dropset to 120lbs x 6 reps

    Lying Leg Curl:
    105lbs x 15 reps
    105lbs x 10 reps
    105lbs x 10 reps
    Dropset to 60lbs x 10 reps

    Lunges: 45lbs per hand for 3x10 reps
    Calf Raises: 5x10-15
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  10. #2650
    Registered User MG5's Avatar
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    Posts: 6,723
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    10/9/19:

    Standing Overhead Press: 130lbs for 5x8 reps
    Neutral Grip Dumbbell Shoulder Press:
    20’s for 15 reps
    25’s for 15 reps
    35’s for 15 reps
    40’s for 15 reps
    45’s for 15 reps

    Seated Lateral Machine:
    50lbs x 12-15 reps
    60lbs x 12-15 reps
    70lbs x 12-15 reps
    80lbs x 12-15 reps
    90lbs x 12-15 reps
    100lbs x 12-15 reps

    Face Pulls:
    80lbs x 15 reps
    100lbs x 15 reps
    120lbs x 15 reps

    Single Arm Cable Rear Delt Fly: 3 sets of 10-15 reps with 20lbs

    Cable Upright Row:
    90lbs x 15 reps
    100lbs x 15 reps
    110lbs x 15 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  11. #2651
    Registered User MG5's Avatar
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    10/10/19: Arms + Abs

    SUPERSET:
    Tricep Pushdowns (Straight Bar) w/ Cable Curl (Rope)
    80lbs x 15
    90lbs x 15
    100lbs x 15
    110lbs x 15
    120lbs x 12
    130lbs x 10


    Dumbbell Hammer Curl:
    50lb dumbbells for 8 reps
    45lb dumbbells for 8 reps
    40lb dumbbells for 8 reps
    20lb dumbbells for 12 reps (simultaneous)

    Seated Tricep Press: (Plate Loaded)
    90lbs per side x 20 reps
    115lbs per side x 15 reps
    115lbs per side x 12 reps
    115lbs per side x 10 reps

    Machine Preacher Curl:
    80lbs x 20 reps
    90lbs x 10 reps
    90lbs x 8 reps
    Dropset to 60lbs x 4 reps + 4 partials

    Seated Cable Overhead Ext:
    50lbs x 15 reps
    50lbs x 15 reps
    50lbs x 12 reps
    60lbs x 10 reps
    Dropset to 30 lbs x 10 reps

    SUPERSET: 3x10
    Leg Raises
    Ab Wheel
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  12. #2652
    Registered User MG5's Avatar
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    Posts: 6,723
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    10/13/19: Chest & Biceps

    Incline Barbell Bench: 5 sets of 5 reps with 205lbs

    Flat Plate Loaded Hammer Strength Press:
    90lbs per side x 15
    95lbs per side x 12
    100lbs per side x 10
    105lbs per side x 6

    Cable Fly:
    60lbs x 15 reps
    70lbs x 12-15 reps
    80lbs x 10 reps
    Dropset to 40lbs for 10-15 reps

    Incline DB Bench:
    70’s x 15
    75’s x 12
    80’s x 10

    Machine Preacher Curl:
    80lbs x 12
    90lbs x 12
    100lbs x 6-7
    70lbs x 12 reps
    70lbs x 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  13. #2653
    Registered User MG5's Avatar
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    Posts: 6,723
    Rep Power: 7864
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    10/14/19: Legs (Hamstring focused)

    Sumo Deadlift:
    345lbs x 12 reps
    365lbs x 10 reps
    385lbs x 8 reps
    405lbs x 15 reps - PR

    Lying Leg Curl:
    100lbs x 15
    115lbs x 15
    115lbs x 15

    Leg Press:
    360lbs x 20
    450lbs x 20
    540lbs x 20

    Smith Machine Bulgarian Split Squat:
    25lbs per side x 12
    50lbs per side x 12
    50lbs per side x 10

    Calf Raises: 5x10-25 reps, last set dropset
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  14. #2654
    Registered User MG5's Avatar
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    10/15/19: Back

    Lat Pulldown Machine:
    165lbs x 12 reps
    195lbs x 10 reps
    225lbs x 8 reps
    255lbs x 6 reps
    Dropset to 195lbs x 8 reps
    Dropset to 135lbs x 10 reps
    Dropset to 75lbs x 12 reps

    Underhand Lat Pulldown:
    135lbs x 12 reps
    150lbs x 10 reps
    165lbs x 8 reps

    Overhand Lat Pulldowns:
    165x6
    165x6
    165x6
    120x3 (3 second negative)

    Dumbbell Row:
    60lbs for 3 sets of 12 reps

    Hammer Strength Plate Loaded Row:
    (Single Arm)
    90lbs x 12
    100lbs x 10
    110lbs x 8
    115lbs x 6
    Dropset x 8
    Dropset x 10
    Dropset x 12

    Cable Shrugs: 6x10-20 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  15. #2655
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    10/17/19:

    Flat Barbell Bench:
    325lbs x 4 reps
    295lbs x 6 reps
    255lbs x 8 reps
    225lbs x 10 reps
    205lbs x 12 reps
    185lbs x 15 reps

    Incline Dumbbell Bench:
    85lb dumbbells for 4 sets of 10,10,10,8 reps, 5th set dropset to 55lbs x 6-8 reps

    Cable Fly: 4 sets of 10-25 reps
    Cable Laterals: 4x10-15 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  16. #2656
    Registered User MG5's Avatar
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    10/19/19: Arms

    SUPERSET
    Tricep Pushdown: (Rope)
    60lbs x 20
    80lbs x 20
    100lbs x 15
    100lbs x 20
    Dropset 60lbs

    Cable Curl: (Rope)
    60lbs x 20
    80lbs x 20
    100lbs x 15
    100lbs x 20
    Dropset 60lbs
    —-
    SUPERSET
    Tricep Bench Dip
    90lbs x 15
    135lbs x 12-15
    135lbs x 12
    135lbs x 10-12

    Barbell Curls:
    60lbs x 10
    60lbs x 6-8
    40lbs x 8-10
    40lbs x 8-10
    —-
    Seated Cable Overhead Ext:
    60lbs for 3 sets of 10-12 reps

    Machine Preacher Curls:
    60lbs x 15
    70lbs x 12-15
    80lbs x 10-12

    Single Arm Underhand Tricep Pushdown: 3 sets of 10-15 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  17. #2657
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    10/20/19: Legs

    Squats: 10 sets of 5 reps with 355lbs
    Leg Extensions: 5 sets of 12 reps
    Calf Raises: 5 sets of 12-20 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  18. #2658
    Registered User MG5's Avatar
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    10/21/19: Back

    Pull-Ups:
    Body weight x 8 (overhand)
    + 25lbs x 8 (overhand)
    + 25lbs x 6 (overhand)
    + 25lbs x 4 (overhand)
    + 25lbs x 4 (overhand)
    + 25lbs x 2 (overhand)

    T-Bar Rows:
    225lbs x 10
    275lbs x 10
    315lbs x 8
    185lbs x 10
    135lbs x 10
    90lbs x 10

    Lat Pulldowns:
    150lbs x 12
    165lbs x 10
    180lbs x 5
    120lbs x 15

    Cable Row:
    135lbs x 10
    135lbs x 10
    105lbs x 15

    Straight Bar Cable Pullovers: 90lbs for 3 sets of 10-15 reps

    Barbell Shrugs:
    225lbs x 15
    315lbs x 15
    335lbs x 10
    225lbs x 15
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  19. #2659
    Registered User MG5's Avatar
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    10/23/19: Chest

    Incline Barbell Bench:
    225lbs x 3 reps
    225lbs x 3 reps
    225lbs x 3 reps
    225lbs x 3 reps
    225lbs x 13 reps

    I was planning on 225lbs for 5 sets of 3, but it was very easy, so last set just repped it out till failure

    Flat Barbell Bench: 235lbs for 4 sets of 6 reps
    Machine Fly:
    120lbs x 15 reps
    140lbs x 15 reps
    160lbs x 8 reps
    Dropset to 110lbs x 8-10 reps

    Incline Dumbbell Fly: 3 sets of 12 with 35lb dumbbells

    Dips:
    Body weight for 12 reps
    +45lbs for 12 reps
    +70lbs for 10 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  20. #2660
    Registered User MG5's Avatar
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    10/24/19:

    SUPERSET: 5 sets x 10-15 reps
    V-Bar Tricep Pushdown
    Cable Curl

    Seated Dumbbell Hammer Curl: 40lbs for 3 sets of 10

    Seated Tricep Press (Plate Loaded):
    90lbs per side x 15 reps
    115lbs per side x 15 reps
    135lbs per side x 11 reps

    Single Arm Dumbbell Preacher Curl: 30lbs for 3 sets x 12 reps

    SUPERSET
    Incline Skullcrushers:
    50lbs x 20
    60lbs x 15
    70lbs x 12-15

    Dumbbell Curls: 25’s for 3 sets of 8-10 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  21. #2661
    Registered User MG5's Avatar
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    10/26/19:

    Seated Dumbbell Shoulder Press:
    50’s x 12 reps
    55’s x 12 reps
    60’s x 12 reps
    65’s x 12 reps
    70’s x 12 reps
    75’s x 12 reps
    80’s x 12 reps
    85’s x 12 reps
    90’s x 7-8 reps

    Seated Smith Machine Shoulder Press:
    45lbs per side x 15 reps
    50lbs per side x 12 reps
    55lbs per side x 10 reps
    60lbs per side x 8 reps

    Cable Lateral Raises: 5 sets of 10-15 reps
    Standing Cable Rear Delt Fly: 5 sets of 10-15 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  22. #2662
    Registered User MG5's Avatar
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    10/28/19: Legs

    Sumo Deadlift:
    315lbs x 3 reps
    365lbs x 2 reps
    405lbs x 2 reps
    455lbs x 1 rep
    495lbs x 1 rep
    545lbs x 1 rep - PR
    405lbs x 15 reps - Tied PR

    Barbell Split Squat:
    135lbs x 12
    155lbs x 10
    175lbs x 8

    Lying Leg Curl: 90lbs for 4 sets of 10-15
    Leg Extensions:
    135lbs x 15 reps
    150lbs x 15 reps
    165lbs x 12 reps

    Goblet Squats:
    70lb dumbbell x 15 reps
    80lb dumbbell x 12 reps
    90lb dumbbell x 10 reps
    100lb dumbbell x 10 reps

    Calf Raises: 6 sets of 10-15 reps, last set dropset
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  23. #2663
    Registered User MG5's Avatar
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    10/29/19:

    Incline Barbell Bench: 175lbs for 5 sets of 10 reps

    Flat Plate Loaded Press:
    90lbs per side x 15 reps
    100lbs per side x 10 reps
    100lbs per side x 8 reps
    70lbs per side x 10 reps

    Machine Fly:
    140lbs x 12 reps
    140lbs x 10 reps
    140lbs x 8 reps + 2-3 partials

    Incline Dumbbell Fly:
    40’s x 10
    45’s x 10
    50’s x 10

    Dips: body weight for 3 sets of 15 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  24. #2664
    Registered User MG5's Avatar
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    10/30/19: Back

    Pull-Ups:
    Body weight x 8 reps
    + 25lbs x 6 reps
    + 25lbs x 6 reps
    + 25lbs x 5 reps
    + 25lbs x 4 reps
    + 25lbs x 5 reps

    Lat Pulldown: (Close Neutral/V-Handle)
    150lbs x 12 reps
    165lbs x 12 reps
    180lbs x 8 reps
    120lbs x 10-12 reps, 3 second negative

    Single Arm Cable Row:
    50lbs for 3 sets of 12 reps

    Cable Pullover (Straight Bar): 3 sets of 15,12,10 reps with 90lbs

    Dumbbell Row (both arms together):
    35’s x 12 reps
    40’s x 12 reps
    40’s x 10 reps

    Static Hold Pull-Ups: 3 sets, holding till failure
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  25. #2665
    Registered User MG5's Avatar
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    10/31/19:

    Dumbbell Lateral Raises:
    10’s x 12 reps
    15’s x 12 reps
    20’s x 12 reps
    25’s x 12 reps
    30’s x 12 reps
    30’s x 12 reps

    Seated Machine Lateral:
    80lbs x 12-15 reps
    90lbs x 12-15 reps
    100lbs x 12 reps
    100lbs x 12 reps

    Single Arm Cable Rear Delt Fly: 4x15-20 reps
    Cable Upright Row:
    90lbs x 15 reps
    100lbs x 12-15 reps
    110lbs x 10-12 reps

    Seated Dumbbell Shoulder Press:
    60’s x 12 reps
    60’s x 12 reps
    65’s x 12 reps
    70’s x 12 reps

    Single Arm Cable Front Raise: 3 sets of 12 (Rope)
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  26. #2666
    Registered User MG5's Avatar
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    11/3/19:

    Close Grip Bench:
    225lbs x 8 reps
    245lbs x 8 reps
    275lbs x 7 reps
    315lbs x 2 reps - PR (actually paused at the bottom for 2-3 seconds)
    185lbs x 15 reps

    Barbell Curl:
    85lbs x 8 reps
    95lbs x 8 reps
    105lbs x 6 reps
    65lbs x 10 reps

    SUPERSET: (Rope) - 80lbs for 3 sets of 10-15 reps -Tricep Pushdown & Cable Curl

    Dumbbell Curl:
    25’s for 3 sets of 10 reps

    Incline Skullcrushers: (Barbell)
    45lbs x 20 reps
    60lbs x 20 reps
    80lbs x 15 reps

    Machine Preacher Curls:
    90lbs for 3 sets of 10 reps

    Seated Tricep Press Machine:
    240lbs x 15 reps
    255lbs x 12 reps
    270lbs x 10 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  27. #2667
    Registered User MG5's Avatar
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    11/4/19:

    Squats:
    390lbs x 4 reps
    415lbs x 4 reps
    440lbs x 4 reps

    Barbell Stiff Leg Deadlift:
    275lbs for 3 sets of 8 reps - volume PR for that weight

    Leg Press:
    360lbs x 15 reps
    450lbs x 15 reps
    540lbs x 15 reps

    Leg Curls: 3 sets of 15,12, 10 reps
    Leg Extensions (Plate Loaded):
    225lbs x 10 reps
    225lbs x 10 reps
    225lbs x 10 reps

    Seated Calf Raises:
    45lbs x 15 reps
    70lbs x 15 reps
    70lbs x 15 reps
    70lbs x 12 reps
    70lbs x 10 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  28. #2668
    Registered User MG5's Avatar
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    11/5/19:

    Incline Barbell Bench:
    Seeing where my strengths at so I can work with the right percentages of a 1 RM
    225lbs x 1 rep
    255lbs x 1 rep
    285lbs x 1 rep
    205lbs for 4 sets of 8 reps

    Weighted Dips:
    +70lbs for 3 sets of 12 reps

    Cable Fly:
    42.5 x 12
    42.5 x 12
    37.5 x 10-12
    32.5 x 10-12
    27.5 x 10-12
    22.5 x 10-12

    Flat Barbell Bench: 135lbs for 3 sets of 12 reps
    Incline Dumbbell Fly:
    35’s x 10-12
    40’s x 10-12
    40’s x 10-12
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  29. #2669
    Registered User MG5's Avatar
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    11/6/19: Back and Biceps

    Barbell Row:
    225lbs x 3 reps
    255lbs x 3 reps
    285lbs x 3 reps
    325lbs x 12 reps - PR
    275lbs x 5 reps
    225lbs x 8-10 reps
    135lbs x 6 reps

    Lat Pulldowns: 150lbs for 3 sets of 12 reps
    Cable Row:
    135lbs x 10 reps
    135lbs x 10 reps
    135lbs x 10 reps

    Cable Pullovers (Rope):
    80lbs x 12 reps
    80lbs x 10 reps
    80lbs x 10 reps

    Barbell Shrugs:
    225lbs x 12 reps
    315lbs x 12 reps
    365lbs x 10 reps
    365lbs x 10 reps

    Cable Preacher Curl: 4 sets of 8-15 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  30. #2670
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    11/7/19: Shoulders

    Seated Dumbbell Shoulder Press:
    75’s x 10 reps
    80’s x 10 reps
    85’s x 10 reps
    90’s x 10 reps
    95’s x 6 reps
    60’s x 15 reps

    Standing Barbell Press - Alternating Pressing Front and Behind Neck:
    105lbs for 3 sets of 10 reps

    Dumbbell Front Raise: 2 sets of 15 reps with 15lbs (both arms simultaneously)

    Dumbbell Lateral Raises:
    15’s x 15 reps
    20’s x 12 reps
    25’s x 10 reps
    25’s x 10 reps
    15’s x 15 reps

    Face Pulls: 4 sets of 12-15 reps (Dual Handle)

    Cable Upright Row: 4 sets of 10-15 reps (Dual Handle)
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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