Strength Training:
Back Superset #1 (every 3:00):
- Chest Supported Rows: 58x13, 88x12, 118x11, 148x10, 178x9, 208x 3x8, 2x7
- Cable Face Pulls: 70x 6x10, 67x 4x10
Back Superset #2 (every 3:00):
- Cable Upright Face Pulls: 67x 2x10, 2x9
- Kelso Shrugs: 208x 4x10
Biceps and Back Superset #3 (every 3:00):
- Cable Curls: 67x 3x11
- Rear Delt Swings: 45's x 1x11, 2x10
Biceps and Rear Delts Superset (every 3:00):
- Cable Hammer Curls: 30 x 3x12
- Straight Arm Pulldowns: 77 x 3x10
Grip and Shoulder Work:
- Hollow Hang: 19 seconds
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