DAY 1: Back and Rear Delts

DAY 1: Back and Rear Delts

Warm up: 500 m on the rower machine

Wide Grip Lat Pull Downs– 2 warm up sets – 12-15 reps

3 working sets – 10/8/6

Chest Supported Dumbbell Rows – 3 sets of 10

superset

Chest Supported Rear Delt Flyes – 3 sets of 10

Superset

Chest supported “box flyes” – 3 sets of 10

Kneeling High Pull Row – 3 sets of 12/arm

Superset

Dumbbell Pull over  – 3 sets of 10

Seated Wide Grip Rear Delt Row (elbows high, pull to chest) – 3 sets of 12

Superset

TRX Rear Delt Flies -3 sets of 12

Category
April 2017, Workouts 2017