DAY 2: Back and Shoulders

DAY 2: Back and Shoulders

 

Warm up:

Banded External Rotations – 15 per arm

Banded Overhead Shoulder press – 15

Banded Assisted Pull – Ups – 10

Repeat for 2-3 rounds

 

Superset #1: 4 sets

10 Wide grip pull downs

15 close grip pull downs

 

Superset #2: 4 sets

10 seated wide grip cable rows (slow negative)

15 seated face pulls

 

Circuit #3: 3-4 sets

15 standing cable high rows

15 cable face pulls

15 straight arm cable pull downs

 

Superset #4: 3-4 sets

12 Bent over DB rows

20 Bent over rear delt flyes

Category
September 2017, Workouts 2017