Note: This is by far the hardest day and it will kill you if you don't use proper form.

Straight Leg Deadlift:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Traditional Deadlift:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Barbbell Shrugs:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Bent Over Barbbell Rows:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Good Mornings:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Laterall Pulldowns:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set
(This is done in a superset of Wide Grip, Normal Grip, Inverse Grip)

Seated Laterall Rows:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Lower Back Extensions:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Pull-Ups:
5 Sets to Fail

Bent Over Dumbbell Rows:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Isolated Laterall Rows:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Overhead Laterall Rows:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

7 Sets of 21s.
Increasing weight then pyramiding back down.

Hammer Curls.
5 Sets of 12 Reps.
Increasing weight then pyramiding back down.

Cable Curls to Head.
5 Sets of 12 Reps.
Increasing weight then pyramiding back down.

Cardio: 30 Minutes Biking Interval.
15-20 Minute Walk at Highest Incline.

sldl are for legs

hamstrings

which are part of your legs.

fucker.

my hammies never get enough work, they're beast.
and they still hit your back faggot.

i was letting EVERY1 ELSE know

fuckER

looks nearly identical to my regular back day (srs lol)

Edit: Just saw the amount of sets, lol nvm.

This post was edited by impulsepainter on Oct 3 2009 12:55pm

silly negroid lawl.

LOL peachie he take some new pics? niceeee

and @ boxa no need at all