Warm Up:
- Dynamic mobility for spine and shoulders
Strength Training:
Barbell Rows (3x5):
- 60x 10, 110x 9, 150x 8, 200x 7, 240x 6, 290x 5, 4, 4
Supinated Grip Barbell Rows (3x10):
- 240x 10, 9, 9
Ring Rows (3x15 or 45 reps, rings 6" over box)):
- 0x 8, 7, 6, 5, 5, 5, 5, 4
Behind the Back Barbell Shrugs (3x15):
- 290x 15, 14, 14
Standing DB Curls (3x15):
- 40x 14, 114, 14, 3
EZ Bar Reverse Curls (3x25):
- 50x 22, 22, 22, 9
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