Trained back to day – this is my last week of training with this plan – nexxt week will start new one and can`t wait already!!
Pulldowns to front – 2 warm up sets; 12r 87,5kg, 10r 95kg, 4r 110kg + drop set to 6r 80kg
T-bar rows machine – 10,8,8r 100kg
One-arm DB rows – 12,10,10r 60kg *using wrist straps
Close-grip chins – 12,10,10r BW
Hyperextensions – 3x15r 35kg DB
Seated alternate DB curls – 3x8r 20kg each arm
Ez-bar preacher curls – 10r 30kg+bar (wide-grip), 8r 30kg+bar (close-grip)
Hammer curls – 10,10r 22,5kg
Training done in 60min. + stretching and foam rolling. Really good session, short&intensive with very little rest. Knowing is the last week is pushing me even harder.