Warm Up:
- None
Strength Training:
Pull Ups and Supinated Grip Body Rows (1:00 rest):
- Pull Ups: 3x2, 7x1
- Body Rows: 3x7, 3x6
Traps/ Upper Back Superset (1:30 rest):
- Behind the Back Shrugs: 258x 4x10
- Snatch Grip Barbell Front Raises: 45x 4x10
Rear Delt Complex (1:30 rest):
- Rear Delt Rows: 118x 3x12
- Reverse Flys: 15x 3x12
- DB Reverse Swings: 15x 3x12
Reverse Curls Curls (1:00 rest):
- 69x 3x12
- 69x 3x12
Biceps Finisher (minimal rest):
- Barbell Spider Curls: 35x 50 (28, 18, 4)
Forearm Levers (3x 8-12):
- 6.25 x 3x10 each arm
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