Strength Training:
Back Superset #1 (every 3:00):
- Chest Supported Rows: 56x13, 86x12, 116x11, 146x10, 176x9, 206x 3x8, 2x7
- Cable Face Pulls: 63x 1x10, 67x 9x10
Back Superset #2 (every 3:00):
- 1-Arm Cable Crossbody High Pulls: 43x 2x10, 40x 2x10
- No Moneys: 2x13, 2x12
Biceps and Back Superset #3 (every 3:00):
- 1-Arm Cable Curls: 33x 2x12, 1x11
- DB Y Raises: 20's x 3x12
Back Mobiltity Superset (every 3:00):
- Straight Arm Pulldowns: 70x 1x12, 2x11
- Scap Pull Ups: 0 x 1x10, 2x9
Grip and Shoulder Work:
- Hollow Hang: 13 seconds
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