So sore! It is awesome. I could barely wash under my arms in the shower because I was sore. Great. Today, we are shooting for the same results, but this time from the back of the body. Now that the front is beefed up, we need to hit the back just as hard! So without further useless banter, see below.
1. Pull-ups: 6 sets (each till failure) - I don't care if you hang by the end, just hang until you drop!
2. Cable Wide Grip Rows: 4 sets (12, 10, 10, 8)
3. Bent Over Dumbbell Rows: 3 sets (8, 8, 8) - Alternate arms (this motion resembles starting a lawn mower
4. Lat Pull-downs: 4 sets (10, 12, 12, 10
5. Inverted Push-ups: 4 sets (each till failure) - hang from a bar (smith machine)
6. Facing Grip Pull-ups: 3 sets (each till failure)
7. Overhead Tricep Extensions with Dumbbell: 3 sets (12, 12, 12)
8. Head Bangers: 3 sets (8, 8, 8)
9. Cable Extensions: 3 sets (8, 8, 8)
10 Dips on the Bench: 2 sets (25, 25)
Have fun!
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