12 May 2013 Upper body

Since I decided not to train yesterday I made up for it today with a two hour blitz. 

Barbell rows 5 sets

Incline dumbbell rows 4 sets

Cable rows 3 sets

Front Pulldowns 3 sets

Machine Pulldowns 3 sets

Stiff arm Pulldowns 3 sets

Back Pulldowns 2 sets

Incline press 6 sets

Neck press 4 sets

Machine flyes 3 sets

Dumbbell press 3 sets

Pullovers 3 sets

Cable crossovers 3 sets

Close grip bench press 4 sets

Rope pushdowns 3 sets

Bent over cable extensions 3 sets

Reverse pushdowns 3 sets

German dumbbell extensions 3 sets

One arm dumbbell extensions 3 sets

Concentration curls 3 sets

Machine curls 3 sets

Cable curls  3 sets

Major Scott cable curls 3 sets

Rope hammer curls 3 sets

Crunches 3 sets

Side crunches 2 sets

Right shoulder was throbbing by the end of the workout. Weight was moderate with short rest periods.