Warm Up:
- Banded Shoulder Circuit
Strength Training:
Pull Ups and Body Rows (on the 2:00):
- Pull Ups: 8x2, 2x1
- Body Rows: 8x7, 2x6
Biceps and Rear Delts:
- Hammer Curls with Fat Gripz: 35 x 4x10 each arm
- Rear Delt Flyes: 20's x 4x10
- Rear Delt Swings: 20's x 4x10
Biceps and Upper Back:
- Barbell Spider Curls: 35x 20, 15, 15
- Rope Face Pulls: 16.5 x 20, 15, 15
Finisher:
- KBS: 80 x 50 reps unbroken
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