Lat pulldowns, wide grip: 3 sets, 100 lbs (+10 from last week)
Lat pulldowns, narrow grip: 3 sets, 110 lbs (+10)
Rhomboid row: 2 sets, 90 lbs (+10)
Hammer Strength low row: 3 sets, 100 lbs
Squat reverse flies: 3 sets, 15 lb dumbells (+2.5)
Single arm cable vertical rows: 2 sets, 60 lbs (+10)

Those vertical rows are getting easier, which is good. We didn’t work out at our usual gym this time though, so no FreeMotion Lat machine was available. The rows were a little sloppy, I need to stay at this weight for a while.

Medial shoulder raise: 2 sets, 15 lb dumbells
Hammer Strength shoulder press: 2 sets, 90 lbs (+10)
Dumbell shoulder press: 3 sets, 35 lbs

Again, no FreeMotion machines, so I filled in with the dumbells. These are a lot easier if you haven’t just blasted out your chest like we usually do in Upper Body I.

Barbell curl: 2 sets, 50 lbs
Dumbell curl: 2 sets, 15 lb dumbells
Dumbell hammer curl: 2 sets, 15 lb dumbells
Hammer Strength curls: 3 sets, 45 lbs

Same weights as last week for the bicep workout, but that was a pretty big jump.

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