Overall had a solid workout this morning... this was much less taxing than the previous two workouts this week... kept the weights light and stuck to the higher side of the rep ranges... got a nice pump and enjoyed myself, was overall refreshing, looking forward to training tomorrow.
A.
Pull Ups
3 sets x 8-12 reps
If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.
Pull Ups
3 sets x 8-12 reps
If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.
-26# for 10, 8, 8
B.
Lat Pulldowns (with rope)
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested ran
Lat Pulldowns (with rope)
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested ran
-75#, 85#, 85# for 3 x 15
C.
Barbell Row
2 sets x 10-15 reps
Bent over row. You can choose the amount of reps as long as it is within the suggested range.
Barbell Row
2 sets x 10-15 reps
Bent over row. You can choose the amount of reps as long as it is within the suggested range.
-155# for 2 x 15
D.
Dumbbell Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.
Dumbbell Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.
-2 x 15# for 2 x 15
E.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.
-65# for 2 x 12
Barbell Shrugs
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.
-175# for 15, 195# for 15
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