Warm Up:
Shoulder Circuit (on the 3:00):
- Prone Y Raises: 5x 3x10
- Rear Delt Flyes" 5x 3x10
- Prone External Rotations: 5x 3x10
- Straight Arm Pull Downs: 3x10
Strength Training:
Fat Man Pull Ups and Vacuum Trunk Twists (on the 2:00):
- Pull Ups: 5x6
- VTT: 5x20
SUpinated Grip Body Rows and Vacuum Trunk Twists (on the 2:00):
- Rows: 5x8
- VTT: 5x20
Upper Back and Lat Superset (on the 2:30):
- Prone DB Face Pulls: 25's x 5x10
- Straight Arm Cable Pulldowns: 12 x 5x10
Hammer Curls with Fat Gripz and No Money's (on the 2:30):
- Curls: 40x 2x10, 35x 2x10
- No Money's: 4x10
Spider Curls (50 reps, minimal rest):
- 38x 20, 16, 14
Finisher:
- KBS: 80 x 52 reps unbroken
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