well, thats okay.. today is my off in work coz it's sunday. so i went to the gym early morning to pull my back! these is my routine. short but intense. for only 1 & 1/2 hour, i did back, biceps and abs. here it is...
back
standing barbel rows
1-100lbs x 20 reps
2-200lbs x 15 reps
3-300lbs x 10 reps
4-200lbs x 15 reps
chin-ups
i do 4 sets of chinups with 25lbs dumbell for 10 reps(i weigh 190lbs +)
deadlift
1-100 lbs x15 reps
2-200lbs x 14 reps
3-300lbs x 10 reps
4-400lbs x 5 reps
(im still weak! i loose lot of my power!)
dumbell rows
1- 70lbs x 20 reps
2- 80lbs x 15 reps
3-100lbs x 10 reps
lateral pulldown
1-60 lbs x 15 reps
2-120 lbs x 12 reps
3-180 lbs x 10 reps
4-200 lbs x 8 reps
biceps
standing cable curl
1-60lbs x 18 reps
2-90lbs x 14 reps
3-120lbs x 10 reps
standing alternate dumbell curl
1 -25lbs x 14 reps
2-35lbs x 12 reps
3-45 lbs x 8 reps
seated preacher barbell curl
1-30lbs x 15 reps
2-60 lbs x 12 reps
3-90 lbs x 7 reps
concentration dumbell curl
1-20 lbs x 15 reps
2-30 lbs x 10 reps
3-40 lbs x 8 reps
dumbell hummer curl
1-30lbs x 17 reps
2-40lbs x 14 reps
3-50lbs x 8 reps
reverse grip machine curl
1-60lbs x 12 reps
2-80lbs x 10 reps
3-100lbs x 8 agonizing reps
for abs i do sit ups, ball, crunches and leg raise!
thats all people!
__________________ train hard and heavy.. or go home! RUEL 
Freaker is Better | 
