Wednesday night's are focused on six different back exercises followed by an abdominal workout. 

• Lat pull downs (15, 15, 15)
• Cable rows (15, 12, 10, 8)
• Upright rows (15, 12, 10)
• Bent over dumbbell rows (15, 12, 10)
• Dumbbell pull overs / press (10/15, 10/15, 10/15)
• Lat rows (15, 12, 10, 8)
• 'Booby' abs (60, 60, 60)