Strength Training:
Back Superset #1 (every 3:00):
- Chest Supported Rows: 58x13, 88x12, 118x11, 148x10, 178x9, 208x 4x8, 1x7
- Cable Face Pulls: 70x 8x10, 67x 2x10
Back Superset #2 (every 3:00):
- 1-Arm Cable High Pulls: 47x 2x10, 2x9
- Kelso Shrugs: 208x 4x10
Biceps and Back Superset #3 (every 3:00):
- Cable Curls: 67x 2x12, 1x11
- Rear Delt Swings: 45's x 3x11
Biceps and Rear Delts Superset (every 3:00):
- Cable Hammer Curls: 33 x 1x11, 2x10
- Straight Arm Pulldowns: 77 x 2x11, 1x10
Grip and Shoulder Work:
- Hollow Hang: 20 seconds
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