23 Dec 2011 Workout

Since I'm going to be gone until the 27th I decided to train shoulders, back, arms, and abs.
Press behind neck smith machine
6 x 8-15
Behind the neck pulldowns 6 x 10-12
Front pulldowns 4 x 8-12
One arm cable rows 3 x 10-15
Stiff arm pulldowns 3 x 12
Machine rows 3 x 10
Db curls 3 x 8-12
Hammer curls 2 x 6-8
Cable curls 4 x 12-15
One arm dumbbell triceps extensions
3 x 7-12
Bent-over cable extensions 3 x 10-12
Pushdowns 4 x 10
One arm reverse pushdowns 3 x 12-15
Bench knee-ins 4 x 20
Machine crunches 3 x 15

I kept rest between sets pretty short.