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