Like that song. You know? We are reversing because now we are going to do back, triceps and lower back. Which are all on the reverse side of the muscles we did yesterday. Do you get my stupid references or not? Oh well. Chest is pretty sore so lets keep it going strong today. For the first time is this blogs history we will be doing back without pull-ups. Crazy I know but lets switch it up! Tomorrow we indulge in some legs so hydrate and protein up tonight.
1. Very Wide Grip Lat Pull-downs: 5sets (20, 16, 12, 8, 4)
2. One Hand Dumbbell Rows: 4 sets (12, 12, 10, 8) each hand, so technically 8
3. Close Grip Pull-downs: 3 sets (12, 10, 8)
4. Wide Grip Cable Rows: 3 sets (10, 10, 10)
6A. Reverse Fly's: 3 sets (12, 12, 12)
6B. Reverse Push-ups: 3 sets (each till failure)
7. Underhand Grip Pull-downs: 3 sets (10, 15, 20)
8. Tricep Cable Pull-downs: 3 sets (12, 12, 12)
9. Overhead Dumbbell Raise: 3 sets (8, 8, 8)
10A. Dips: 3 sets (10, 10, 10)
10B. Kickbacks: 3 sets (12, 12, 12)
11. Deadlifts: 5 sets (12, 8, 12, 8, 12) - curve ball putting this at the end. Keep the energy up! Pretend you are a quarterback in the 4th quarter with the game on the line!
1. Very Wide Grip Lat Pull-downs: 5sets (20, 16, 12, 8, 4)
2. One Hand Dumbbell Rows: 4 sets (12, 12, 10, 8) each hand, so technically 8
3. Close Grip Pull-downs: 3 sets (12, 10, 8)
4. Wide Grip Cable Rows: 3 sets (10, 10, 10)
6A. Reverse Fly's: 3 sets (12, 12, 12)
6B. Reverse Push-ups: 3 sets (each till failure)
7. Underhand Grip Pull-downs: 3 sets (10, 15, 20)
8. Tricep Cable Pull-downs: 3 sets (12, 12, 12)
9. Overhead Dumbbell Raise: 3 sets (8, 8, 8)
10A. Dips: 3 sets (10, 10, 10)
10B. Kickbacks: 3 sets (12, 12, 12)
11. Deadlifts: 5 sets (12, 8, 12, 8, 12) - curve ball putting this at the end. Keep the energy up! Pretend you are a quarterback in the 4th quarter with the game on the line!
No comments:
Post a Comment