Strength Training:
Shoulder Warm-Up (every 2:00):
- Chest Supported ATY's: 10x 3x10
Pull Superset #1 (every 3:00):
- Chest Supported Barbell Rows: 65x13, 95x12, 125x11, 155x10, 185x9, 185x 5x8
- Cable Upright Face Pulls: 60x 2x10, 5x 8x10
Pull Superset #2 (every 3:00):
- Pike Pull Ups: 10.25x 4x10
- Band Pull Aparts: 4x13
Biceps and Rear Delts Superset (every 3:00):
- Lean Away DB Curls: 45x 1x11, 3x10
- Band Pull Aparts: 4x12
Cardio:
- None
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