190723

Tuesday 

1. Strict Pull ups

7 Sets

Set 1: 10 reps

Set 2: 8 reps

Set 3: 6 reps

Set 4: 4 reps

Set 5: 6 reps

Set 6: 8 reps

Set 7: 10 reps

 

*Rest 2:00-2:30 b/t setsto keep consistency on resistance assistance across workouts

2. Reverse Grip Lat Pull Down 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. Bent Over Barbell Row 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

5. Tricep Dips 4 sets: 15 reps

 

*Rest 1:00-1:30 b/t sets

6. Single Arm DB Kickback 4 sets: 10 reps (each side)

 

*Rest 1:00-1:30 b/t sets


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