29 Feb 2016 Backs and biceps

This morning I performed the following for three sets.
Front pull downs
Stiff arm pull downs
Upper row machine
Shrugs
DB curls
Machine curls
One arm curl machine
Zottman curls
Crunch machine

Chest, triceps 24 Feb 2016

This morning I performed a short light workout with light weight and rep range12-15.

Machine flyes
Incline hammer press
Upright press
Incline flyes
Cable crossovers
Rope Push downs
Overhead cable extensions
Reverse pushdowns
Crunches
Treadmill 10 minutes

I did three sets for each exercise

Legs 22 Feb 2016

This morning I did the following 

Lying leg curls 

Seated leg curls

Upright leg press

45 degree leg press

Single leg extension 

All exercise was done for four sets. Body was hurting due to overtraining. 

Back, arms

Today I had a 2.5 hour workout with Fransico. 

Db pullovers 6 sets up to 75lb 

Stiff arm rope pulldowns 4 sets

Front pulldowns 3 sets

Francisco walks into the gym

Barbell rows 4 sets

Db rows 4 sets

Hammer strength upper rows 4 sets, last set drop set

Front pulldowns 4 sets

Cable rope rows 4 sets last set drop set

Back crunch on rear fly machine 4x12

Shrugs 4 sets

Pushdowns 7 sets last set crazy eights

Triceps machine extensions 4 sets

Rope Pushdowns superset with bent over rope extensions 4 sets

Triceps extension with hammer strength machine 4 sets

German incline tricep extensions 4 sets

Dip machine 4 sets

Hammer strength curl machine 4 sets

Ez curls 3 sets

Reverse incline curls 3 sets

Concentration curls 3 sets

Back and chest workout 20 Feb 2016

This afternoon I trained back and chest

Front pulldowns 3x-10-20

Stiff arm pulldowns 3x15

Reverse pulldown machine 3x8-15

Barbell rows 3x10

High row pulldowns 3x10

One arm row machine 3x10

Incline hammer press 4x20-10

Decline hammer press 3x12

Incline press/fly 3x20

Cable crossover 3x12-15

Close grip dumbbell press incline 3x12