Strength Training:
Pull and Upper Back Superset #1 (every 2:30):
- Landmine High Pulls: 0x12, 10x11, 20x10, 30x9, 41x 4x8
- Band Pull Aparts: 4x13, 4x12 (100 reps)
Pull and Upper Back Superset #2 (every 2:30):
- Assisted Pull Ups: Skipped due to time constraints
- DB Face Pulls: Skipped due to time constraints
Pull and Upper Back Superset #3 (every 2:30):
- Chest Supported DB Rows: 75's x 2x11, 3x10
- Incline DB Shrugs: 75's x 2x11, 3x10 (3-second holds)
Biceps (every 2:30):
- Barbell Curls: 82x 4x12
Biceps Finishers (minimal rest):
- Single Arm Hammer Curls: Skipped due to time constraints
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