5/24/12 UWLC Solo Workout

Apologies for the delays with the updates for the webpage. I've been out of the office for the majority of this week. UWLC participants: if you do not see a workout for the day you go in, complete a workout from the UWLC archive; go back to "older posts" to see archived workouts.
 

BACK + BICEPS

Cardio: 20 Minutes

Reverse-Grip Pulldowns: 1 warm up set 8-10 reps, 3 working sets of 8-10 reps.

Lower Back Extensions: 1 warm up set of 10-12 reps, 2 working sets of 10-12 reps.

Bent-Over Barbell Row: 1 warm up set of 10-12 reps. 3 working sets of 10-12 reps.

Straight-Arm Pulldown: 7* sets of 10-15 reps.

Concentration Curls: 2 warm up sets of 12-15 per arm, 3 sets of 12-15 per arm.

Dumbbell Alternate Bicep Curl: 3 sets of 12-15 per arm.

Cable Curls: 3 sets of 15-20 reps per arm.

Cardio: 20 Minutes

*FST-7:  It stands for Fascial Stretch Training and the seven refers to 7 sets performed usually as the final exercise of a target bodypart. Basically you train that bodypart on any given day heavy as you normally would keeping the rep range between 8-12, but the last exercise you perform the seven sets to finish off that particular muscle, with minimal rest in between to get the best pump possible.