Workout #8 September 2011

                             
Workout #8 ~ ( Sequence #2)

Back/Triceps 

Heavy ~ 3x all exercises ~ 8-10 reps ~ 120 min rest between set~

1. Lying Close-Grip Barbell Triceps Extension ~ 3x
2. Standing Bend-Over 2-Dumbbell Rows ~ 3x
3. Seated Cable Rows ~ 3x
4. Seated Tricep Dumbbell Press ~ 3x
5. Underhand Cable Pulldowns ~ 3x
6. Standing Cable (Rope Attachment)Pushdowns ~ 3x
7. Straight-arm Lat pulldowns ~ 3x  

Note: If  a rope attachment isn't available for pushdowns? Replace with small straight-bar. Check picture below for correct form for using rope attachment when doing rope pushdowns.    

Bent over 2-dumbbell row

b

Straight-arm lat pulldowns

Straight-arm lat pulldowns

Underhand Cable Pulldowns

Underhand Cable Pulldowns

                                  

Lying Close-Grip Barbell Triceps Extension

Lying Close-Grip Barbell Triceps Extension

Cable Tricep Rope Attachment Pushdowns

Cable Tricep Rope Attachment Pushdowns