Warm Up:
- None
Strength Training:
Chin Ups and Body Rows (on the 2:00):
- Chin Ups: 3x2, 7x1
- Body Rows: 3x7, 3x6
Traps/ Upper Back Superset (on the 2:30):
- Barbell Shrugs: 258x 4x10
- Snatch Grip Barbell Front Raises: 45x 4x10
Rear Delt Complex (on the 2:30):
- Rear Delt Rows: 118x 3x12
- Reverse Flys: 15x 3x12
- DB Reverse Swings: 15x 3x12
Lean Away DB Curls (on the 2:30):
- 35x 3x12 each arm
- 35x 3x12 each arm
Biceps Finisher (minimal rest):
- Reverse Spider Curls: 25x 50 (28, 18, 4)
Forearm Levers (3x 10):
- 6.25 x 3x10 each arm
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