Strength Training:
Vertical Pull and External Rotation (every 2:30):
- Pull Ups: 0x 1, 0, 0, 0, 0
- Fat Man Pull Ups: 7, 8, 8, 8, 8
- No Money's: 5x10
Horizontal Pull and Upper Back/ Rear Delts (every 2:30):
- Supinated Grip Body Rows: 5x10
- Band Pull Aparts: 5x10
Traps and Upper Back (every 2:30):
- Trap Bar Shrugs: 243x 5x12
- Cable Face Pulls: 21x 1x12, 19.5x 4x12
Lean Away DB Curls with Fat Gripz (every 2:30):
- 35x 4x12
Cambered Bar Reverse Spider Curls (every 2:00):
- 51x 3x12, 50x 1x12
Biceps Finisher:
- Hammer Curls: 20's x 50 reps (36, 14 with 15-20 seconds rest)
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