Back * Shoulders * Biceps
**3 sets of 12-15 reps; your last 2-3 reps should be difficult!**
Set #1
- Wide Grip Pull Ups (on roman chair; kick off the back)
- DB Standing Shoulder Presses
- DB Bicep Curls
Set #2
- Delt Flys
- Pike Push Ups
- DB Hammer Curls
Set #3
- Low Back Extension (holding a plate at chest level)
- Cable Upright Rows
- Cable Rope Hammer Curls
Set #4 (minis and FAST!)
- Jump up- Chin up: 3 sets of 15
- DB Overhead Presses: 3 sets of 20
- DB Bicep Curls (lean forward!): 3 sets of 20
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