Warm Up:
- Dynamic mobility for spine and shoulders
Strength Training:
Supinated Grip Barbell Rows (3x5 or 15 reps):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 265x 5, 4, 4, 2
Barbell Rows (3x10 or 30 reps):
- 215x 10, 8, 8, 4
Landmine Rows with Band Face Pulls (3x15 or 45 reps):
- LMR: 125x 15, 12, 12, 6
- BFP: Green x 15, 12, 12, 6
Behind the Back Barbell Shrugs with Front Plate Raises (3x20 or 60 reps):
- BTBBBS: 315x 20, 16, 16, 8
- FPR: 35 x 20, 16, 16, 8
Barbell Curls with Fat Gripz (3x20 or 60 reps):
- 70x 20, 16, 16, 8
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