Saturday 6.22.19

Upper Body Pull day

Warm Up:
Seated Cable Rows:
- 115x12, 130x11, 145x10, 160x9

Strength Training:
Seated Cable Rows (4x8):
- 175x 8, 8, 8, 8

Lat Pulldowns (4x10):
- 160x 10, 10, 10, 10

Single Arm DB High Pulls (4x12):
- 40x 12, 12, 12, 12 (each arm)

Upper Back Super Set (4x12):
- Rear Delt Raises: 25's x 12, 22.5's x 12, 12, 20's x 12
- Rear Delt DB Rows: 25's x 12, 22.5's x 12, 12, 20's x 12

Barbell Spider Curls (4x14):
- 50x 14, 14, 14, 14

Conditioning:
Eliptical Machine:
- 10:00 of backward pedaling (2:00 at level 17, 8:00 at level 16)