M&F W5D4: Back/Biceps/Ab Workout (Month 2)

Here’s the Month 2 Back/Biceps/Ab workout from the Muscle & Fitness Hers March 2005 12-Week makeover plan and the initial weights I’ve chosen to use:

PART EXERCISE SETS REPS WEIGHT
BACK Wide-Grip Pulldown 5* 10-12 85 lbs x 8
One-Arm DB Row 3 10-12 30 lbs x 10
Seated Cable Row 3 10-12 85 lbs x 10
BICEPS EZ Bar Curl 5* 10-12 30 lbs x 12 +
DB Hammer Curl 3 10-12 12.5 lbs x 8 +
ABS Plank 3 45 sec. 45 sec. x 3
Reverse Crunch 3 15 BW x 15

(*) Includes 2 warm up sets at 50% and 75% of final work set weight
(+) Denotes that I need to increase weight in the next workout

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TODAY’S EATS
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M1: Everything bagel, turkey sausage patty, scrambled egg
M2: 1/3 Atlanta Bread Co. apple cranberry muffin
M3: 4 oz. sesame-crusted salmon, 1 c. broccoli, 1/2 apple, 1/4 c. dried cranberries
M4: 2 oz. cracked pepper turkey breast, 1/3 c. dried cranberries
M5: Fiber One bar

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TODAY’S WORKOUT
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* M&F Back/Biceps/Abs (Month 2)
* HIIT Bike Sprints (20 mins; 6 sets of 60 seconds @ Lvl 11 + 90 seconds @ Lvl 8)