Strength Training:
Back Superset #1 (every 3:00):
- Supinated Chest Supported Rows: 58x13, 88x12, 118x11, 148x10, 178x9, 208x 2x8, 3x7
- Cable Face Pulls: 70x 10x10
Back Superset #2 (every 3:00):
- Cable Upright Face Pulls: 67x 4x10
- Kelso Shrugs: 208x 4x10
Biceps and Back Superset #3 (every 3:00):
- Cable Curls: 67x 3x12
- Straight Arm Pulldowns: 74 x 3x12
Biceps and Rear Delts Superset (every 3:00):
- Cable Hammer Curls: 30 x 3x12
- Rear Delt Swings: 45’s x 3x10
Grip and Shoulder Work:
- Hollow Hang: 18 seconds
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