Alternating Hammer Curls, 4x12, 30 lbs. DB
Concentration Curls, 4x12, 25 lbs. DB
Okay, first problem. I remember doing lots of chin-ups when I was in the army. That wasn't too long ago... Hey, that was 10 years ago! I was able to do 3 unassisted chin-ups, which makes the difference between RR and P pretty meaningless at this stage. So, I think that I am going to do unassisted chin-ups for P and the machine-assisted ones for RR. That way, I can at least do the 12 or so reps that RR requires.
Forward Grip Chin Ups, 4x12, 50 lbs.
CG Bench Press, 4x12 70 lbs. BB
Dip Machine, 4x12, 90 lbs.
Forearm Curls, 4x12, 60 lbs.
I start out each workout with 20 minutes on the bike, and end off with crunches and 4 sets of either leg lifts, knee lifts, or obliques for my abs.
I was a strapping 173 lbs. when I stood on the scale. Next step would be RR Back and Chest on Wednesday night.