4 June 2013 Workout

Today I trained back, arms, abs, and cardio. Did the following workout for 6x12 except abs which was 6x15-20.

Pulldown machine inside grip

Stiff arm Pulldowns

Bent over triceps extensions

Pushdowns 

Reverse pushdowns 

Machine curls

Concentration curls

Wrist curls

Hammer curls

Knee-ins

Cable crunches 

Hyperextensions 

16 min on bike. Rest between sets were 30-40 seconds