130623
Tuesday
1. Strict Pull ups 5 sets: 5 reps
*Rest 2:00-2:30 b/t sets
*Add weight or decrease the amount of band assistance used from last week. Use a band to hit perfect reps if needed.
2. Bent Over Barbell Row Underhand Grip
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
3. Lat Pulldowns Neutral Close Grip
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
4. Supported Single Arm DB Row
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: Using the freehand to support the body against a bench or other elevated surface, stagger the feet, and lean forward to 45 to 80 degree angle of the torso. Athlete will pull with elbow, performing this movement with a tempo of: fast concentric (pull)/ 1 sec pause at top of contraction/ 2 sec eccentric (lowering phase). Focus on pulling DB to the hip/waist rather than pulling high towards upper abdomen.
5. Tricep Dips 4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Focus: Dips can be performed on either dip bars or two high boxes (allowing the body to pass between the boxes). Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong “hollow position” if not using assistance. A band can be attached across the bars or one foot can be placed on the floor to assist.
6. Single Arm DB Kick Back 4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
Focus: Support one side of the body by leaning over and placing knee and hand on flat bench. Back should be straight. Hold dumbbell in free hand and bring upper arm to the side of the body. Extend the arm at the elbow until full extension has been reached. Upper arm should stay in place the entire rep.
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