[BigmanB]

Back

Behind the neck pulldowns
220lbs 2 sets of 200,1 set of 300,150,120,5 sets of 100

underarm pulldowns
220lbs 1 set of 300,3 sets of 200,3 sets of 100

cable rows
220lbs 1 set of 500,1 set of 300

standing rows cable rows
220lbs 1 set of 300,200

1 arm seated cable rows
100lbs 1 set of 100

1 dumbell rows
2 sets of 100

[BigmanB]

Biceps and Chest

chest press
200lbs 1 set of 300,250,200,150
1 arm
200lbs 1 set of 100,90,80,70,60,50,40,30,20,10

machine preacher curls
155lbs 1 set of 400,300,250,240,230,220,210,200
1 arm
155lbs 1 set of 100

ruhl style curl
220lbs 1 set of 100,200

i had to leave because were going to the circus and i thought my time frame was correct when it wasnt so i cut it short.

[BigmanB]

Back

behind the neck pulldowns
220lbs 2 sets of 300,200,100,50
190,180,170,160,150,140,130,120,110,100lbs 1 set of 100
1 set of 10 super slow reps

front under arm pulldowns
220lbs 1 set of 300,200,100,50
190,180,170,160,150,140,130,120,110,100lbs 1 set of 100
1 set of 10 super slow reps

seated cable rows
220lbs 1 set of 300,200,100,50
190,180,170,160,150,140,130,120,110,100lbs 1 set of 100
220lbs 1 set of 10 super slow reps

standing cable rows
220lbs 1 set of 300,200,100,50
190,180,170,160,150,100lbs 1 set of 100

shrugs 2 arm
155lbs 2 sets of 100
1 arm
155lbs 4 sets of 100

back extension machine
200lbs 1 set of 200,150,100,50

1 arm seated cable rows
100,90,80,70,60,50lbs 1 set of 100

1 arm barbell rows
100lbs 1 set of 100
2 arm underhand barbell rows
100lbs 1 set of 100

[BigmanB]

workout took me around 1 1/2 hours to do probably get a massage in a few hours.