Warm Up:
- Crossover Symmetry Iron Scap
Strength Training:
Supinated Grip Barbell Rows (4x8):
- 45x13, 95x12, 135x11, 185x10, 225x9, 235x 7, 7, 7, 7
1-Arm Landmine Rows (4x10):
- 75x 10, 10, 10, 10 (80 next week)
Fat Man Pull Ups (3x12):
- 0x 10, 10, 10
Traps and Upper Back Giant Set (3x15):
- Trap Bar Shrugs: 300x 14, 14, 14
- DB High Pulls: 35's x 14, 14, 14
- Rear Delt DB Rows: 35's x 14, 14, 14
DB Curls (3x15):
- 35x 14, 14, 14 (one arm at a time)
Band Reverse Curls (100 reps):
- skipped for time
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