Back workout - 1/15/10

Wide Grip Pulldowns 3 x 8-12 (2 warmup sets of 15 reps)
One Arm DB Row 3 x 8-12 each arm
Bent Over Row 3 x 8-12
Supported T-Bar Row 3 x 8-12
Rack Pulls 4 x 8-12
Straight Arm Pulldown 7 x 10 (30 seconds break)

Forearms

Wrist Curls: 4x10-12
Reverse Wrist Curls: 4x10-12
Reverse Curls: 4x10-12
Superset with
Hammer Curls: 4x10-12

Abs

Weighted Crunches: 4x12
Broomstick Twist: 3x50 per side
Knee Ups: 4x15-20

Calves
Standing Calf Raises: 4x20
Seated Calf Raises: 4x20
Donkey Calf Raises: 4x20