[BigMikeD]

01/08 Biceps / Shoulders / Legs

Weight: 217lbs

Seated front mili press
135 x warm
185 x 8 x 1
185 x 6 x 3 sets

Side Delt raises
35's x 8 x 4 sets

Front delt raises
35's x 6 x 4 sets

Z-bar preacher curl / Standing DB Curl Supersets
Zbar:70 x 8 x 4 sets
DB's:30's x 8 x 4 sets

DB Hamma! curl
45's x 8 x 4 sets


Light Deadlift
*Made up my mind that I want to do these, and if i get my lower back into proper shape there is no reason why i cant!
The plan is to go supper light for now, i will add a small amount of weight every two weeks in hopes of slowly bringing my back up to par and avoiding anymore injury's!
135 x 8 x 4 sets (starting from scratch...)

30 mins of treadmill work... 13.0 incline, 3.3mph