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, 5, 4, 1
Supinated Grip Barbell Rows (3x10):
- 240x 10, 10, 9, 1
Ring Rows (3x15 or 45 reps, 30" rings on a a 24" box):
- 0x 9, 8, 7, 6, 5, 5, 5
Upper Back Superset (3x10):
- Behind the Back Barbell Shrugs: 290x 10, 10, 9, 1
- Band Face Pulls: Green Band x 10, 10, 9, 1
Standing DB Curls (3x15):
- 40x 15, 14, 14, 2
EZ Bar Reverse Curls (3x25):
- 50x 23, 22, 22, 8
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