Strength Training:
Vertical Pull/ Push (15:00, one superset every 1:30):
- Assisted Pull Ups: 6x5, 4x4
- Dips: 6x5, 4x6
Horizontal Pull/ Push (15:00, one superset every 1:30):
- Supinated Grip Inverted Row: 6x7, 4x6
- Narrow Push Ups: 6x7, 4x6
Arms (15:00):
- Barbell Spider Curls: 67x 3x10, 66x 2x10
- Lying DB Triceps Extensions: 50's x 3x10, 1x9+ 1, 2x8+2 (elbows out DB extensions to get to 10)
Shoulders/ Upper Back (15:00):
- Ring Face Pulls: 5x10
- Band Pull Aparts: Red x 5x10
- DB Lateral Raises: 25's x 5x10
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