Journal

Back and Shoulder

Superset:

  1. Lat pulldowns: 3 sets, 8-12 reps
    1. Double drop set on the last set
    2. 10 second stretch at the end the end of each set
  2. Dumbbell rear lateral raises: 3 sets, 12-15 reps
    1. Isometric hold for 3 sets of 10 seconds on the last set

Superset:

  1. Dumbbell presses: 3 sets, 8-12 reps
  2. Weighted neutral grip pull-ups: 8-12 reps
    1. Body weight for AMRAP on the last set

Superset:

  1. Cable rows: 3 sets, 8-12 reps
    1. Emphasis on the stretch on the last set
  2. Dumbbell laterals: 3 sets,15-20 reps
    1. Full ROM failure on the last set

Cardio

Arc trainer

20 min, 338 cal

0 comments on “Back and Shoulder

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s

%d bloggers like this: