250723 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 sets

 

*Attempt to add a small amount of weight (2.5 – 5lbs) from last week’s loading

2. Lat Pulldowns  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. Seated Neutral Grip Cable 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. Lying DB Pullover on Bench 4 sets: 12 reps

 

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

 

*Build to a moderate weight, stay the same or build across sets

https://youtu.be/uPUu5rct8gE

5. Barbell Skull Crushers 4 sets: 12 reps

 

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

https://youtu.be/l3rHYPtMUo8

6. Standing Cable Tricep Extensions 

4 sets: 15 reps

 

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


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