Warm Up:
- None
Strength Training:
Pull Ups and Supinated GripBody Rows (on the 2:00):
- Pull Ups: 5x2, 5x1
- Body Rows: 5x7, 5x6
- Vacuum Trunk Twists: 10x20
Traps/ Upper Back Superset #1 (on the 2:30):
- Behind the Back Barbell Shrugs: 259x 4x10
- Reverse Flys: 20's x 4x10
Traps/ Upper Back Superset #1 (on the 2:30):
- Ring Face Pulls: 0x 3x12
- DB Reverse Swings: 30's x 3x12
Hammer Curls (on the 2:30):
- 40x 1x12, 35x 2x12 each arm
- 40x 1x12, 35x 2x12 each arm
Biceps Finisher (minimal rest):
- Barbell Spider Curls: 35x 50 (30, 20)
Forearm Levers (3x 10):
- 6.25x 3x10
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