August 6th, 2019

Part A repeats week to week. Track these metrics

A. Bentover DB Rows (ADV: with scap depression as shown in video)
4 x 12-20 Reps (+1 additional set from last week)

B. Pre-Exhaust Superset x 3 Rounds:
Note that BANDED DB Pullovers will be lighter than a standard DB Pullover

Banded DB Pullovers x 10-15 Reps
Band-Assisted Pull-ups OR Rack Pull-ups x 6-10 Reps
Rest 2-3 min between rounds

C. Alternate Movements x 2 Rounds:

Band Pull-Aparts x 15-20 Reps
Rest 30-60 sec
Banded Face Pulls x 15-20 Reps
Rest 30-60 sec
Pronated Grip Ring Rows x 10-15 Reps (elevate rings to scale as needed)
Rest 2-3 min between rounds

D. Row/Biceps Sequence x 2 Rounds:
Reduce weight 10-20% on all exercises for second round as fatigue accumulates

15/10 Cal Row (male/female)
Standing Barbell Curls x 8-12 Reps
Rest 1 min
15/10 Cal Row (male/female)
Cross-Body DB Hammer Curls x 8-12 Reps (per arm; 16-24 reps total)
Rest 1 min
15/10 Cal Row (male/female)
EZ or Barbell Preacher Curls x 8-12 Reps
Rest 3+ min between rounds

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 )

Connecting to %s