After a few days rest I had a really good workout.
Front Pulldowns
Cable rows
Parallel Pulldowns on machine
Stiff arm Pulldowns
Hyperextensions
Machine curls
Hammer curls
Concentration curls
Bent over triceps cable extensions
Pushdowns
Reverse pushdowns
One arm dumbbell extensions
Three sets was performed for all exercises. Also on many exercises I performed reverse pyramids. After warm ups go to heaviest set for the first set and after each set reduce the weight. I wish I was able to workout with my brothers Tony and Michael. .
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