DAY 2: Back and Shoulders

DAY 2: Back and Shoulders

 

5 min AMRAP (as many reps as possible)

            20 weighted DB jumping jacks

            30 mountain climbers

            6/leg prisoner get ups

 

4 sets x 8-12 reps close grip lat pull downs (keep a slight arch in your back)

            **Last set, burnout with dropset (drop weight and continue until failure)

 

Superset #1: 3-4x

            10 Seated DB Press

            10-12 Seated DB Lateral Raises

 

Superset #2: 3-4x

            12 underhand cable row negatives (slow and controlled eccentric)

            drop weight and rep out 15-20 rope face pulls from seated position

 

Superset #3: 3x

            12/10/8 T-Bar Rows (increase weight as reps decrease each set)

            15 bent over DB Rear Delt Flyes

 

Superset #4: 3x

            10 bent over underhand BB rows

            10 BB upright rows (maintain wide grip)

 

Burnout: 3x

            10-15 Preacher curls

 

HIIT Circuit #1: 3x

            200 m rower machine

            10 rower pikes

            15 kneeling medicine ball slams

 

HIIT Circuit #2: 3x

            50 alternating battle ropes

            3 rope slams + 1 burpee (x 10)

            30 bicycle crunches

Category
February 2018, Workouts 2018