Strength Training:
Warm Up:
Upper Back/ Read Delt Warm Up (on the 1:00):
- Band Pull Aparts: Red Band x 5x10
- No Money's: 5x10
Dips, Fat Man Chin Up, and DB Lateral Raise Warm Up Sets (on the 2:30):
- Dips x 11, 10, 9
- FMCU's x 11, 10, 9
- DBLR: 10's x 13, 15's x 12, 20's x 11
Work Sets:
Dips, Fat Man Chin Ups, and DB Lateral Raises (on the 2:30):
- Dips: 5x 2x8, 0x3x8
- FMCU's: 2x 1 chin up and 7 FMCS's, 3x 8 FMCU's
Traps, Upper Back, and Triceps Triset (on the 2:30):
- Behind the Back Barbell Shrugs: 257x 5x10
- Low Crossover Cable Face Pulls: 10.5's x 2x10, 9's x 3x10
- Push Ups: 5x10
Arms Superset (on the 2:30):
- Crossover Cable Pushdowns: 12's x 2x12, 10.5's x 3x12
- Cambered Bar Reverse Curls: 62x 5x12
Arms Finisher (no rest):
- Cambered Bar Skull Crushers: 52x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Cambered Bar Curls: 52x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
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