Strength Training:
Back Superset #1 (every 3:00):
- Chest Supported Rows: 57x13, 87x12, 117x11, 147x10, 177x9, 207x 2x8, 3x7
- Cable Face Pulls: 70x 1x10, 67x 9x10
Back Superset #2 (every 3:00):
- 1-Arm Cable Crossbody High Pulls: 43x 410
- Kelso Shrugs: 207x 1x10, 3x9
Biceps and Back Superset #3 (every 3:00):
- 1-Arm Cable Curls: 37x 1x12, 33x 2x12
- Rear Delt Swings: 40's x 1x11, 2x10
Back Mobiltity Superset (every 3:00):
- Straight Arm Pulldowns: 70x 3x12
- Scap Pull Ups: 0 x 3x10
Grip and Shoulder Work:
- Hollow Hang: 15 seconds
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