Heavy day today. Since we did heavy chest earlier in the week, today we will do back and shoulders. This is good for an upper body killing after the long run yesterday. Enjoy!
1. Dead Lifts: 4 sets (12, 8, 8, 12)
2A. Pullups: 4 sets (all till failure)
2B. Shoulder Press: 4 sets (10, 10, 10, 10)
3. One Arm Row: 3 sets each hand (8, 8, 8)
4A. Wide Arm Rows: 4 sets (6, 6, 6, 6)
4B. Kettle Ball Shoulder Swing: 4 sets (8, 8, 8, 8)
5A. Shrugs: 3 sets (8, 8, 8)
5B. Back Flys: 3 sets (10, 10, 10)
6A. Arnold Presses: 4 sets (8, 6, 4, 20)
6B. Lateral Shoulder Raises: (8, 6, 4, 20)
No, that 20 is not a typo. Have fun.
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