Articles
Wednesday - Shoulders + Back
| Exercise | Reps |
|
Plank |
45s x 2 |
|
Sprint |
40m x 5 |
|
Floor Y's T's W's |
20 x 1 (each) |
|
Power Cleans |
3 x 5 |
A1 |
Lateral Raises |
12 x 3 (M) |
A2 |
Front Raises |
10 x 3 (M) |
A3 |
Lat Pulldowns |
12 x 3 (closegrip) |
A4 |
Lat Pulldowns |
15 x 3 (Behind the neck) |
B1 |
Arnold Press |
10-12 x 4 |
B2 |
One Arm Row |
6-8 x 4 |
C1 |
Standing Military Press |
12-15 x 3 |
C2 |
Up Right Row |
8-10 x 3 |
C3 |
Pull Up's |
8-12(Wide grip) |
D1 |
Reverse Fly's |
12 x 3 (drop-set) |
D2 |
Low Row |
12 x 3 (seated) |