DAY 1: Back and Core

DAY 1: Back and Core

12 Rack Pulls (similar to deadlift, but you only pull from just below the knees)

superset

Pull ups to failure (use bands if needed)

3 sets

 

10 – Wide grip lat pull down complex (pull with right hand for 1 rep; left for 1 rep; both hands together for 1 rep – repeat 10x)

superset

12/arm Bent Over Cable Row

3 sets

 

12 DB Pull Overs

superset

15 kneeling straight arm pull downs

3 sets

 

12/10/8 Landmine/T-Bar Rows (first set perform 12 reps then 15 med ball v-ups. Second set, perform 10 T-Bar rows, then 15 med ball v-ups, etc.)

superset

15 medicine ball v-ups

3 sets

 

15/side high to low cable woodchops

superset

15 lying leg raises

3 sets

Category
May 2017, Workouts 2017