Today is first time in a week I have been at the gym. I did a lot of volume training lists of sets medium weight to get a good pump
Front Pulldowns 3 sets
Close grip Pulldowns 3 sets
V-bar Pulldowns 3 sets
Back Pulldowns 3 sets
One arm machine 3 sets
Stiff arm Pulldowns 3 sets
Cable rows 3 sets
One arm cable Pulldowns 3 sets
Cable crossovers 7 sets
Machine presses 4 sets
Machine flyes 4 sets
Pushdowns 5 sets
Bent over cable extensions 3 sets
One arm dumbbell triceps extensions 4 sets
Cable curls 5 sets
Dumbbell curls 3 sets
Lat Pulldowns curls 3 sets
Machine curls 4 sets
One arm machine curls 2 sets
Hammer curls 3 sets
Crunches 2 sets
This workout took close to two hours to complete. Rest between sets were less than one minute.
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