Warm up sets:
- 5 x 40kg, then 20 Band Pullaparts
- 5 x 50kg, then 20 Band Pullaparts
- 3 x 60kg, then 20 Band Pullaparts
Main workout sets:
- 3 x 70kg, then 10 cable facepulls
- 3 x 80kg, then 10 cable facepulls
- 9 x 90kg, then 10 cable facepulls (Rep PB for 90kg - 1RM 116.5kg)
"Joker" sets:
- 3 x 100kg, then 5 chinups/pullups
- 1 x 105kg, then 5 chinups/pullups
Overhead Press sets
- 4 sets of 5 @ 45kg
- 1 set of 10 @ 45kg
Seated cable Rows
- 8 x 30kg
- 8 x 40kg
- 8 x 60kg
- 8 x 80kg
Barbell Bicep Curls
- 1 set of 50 reps nonstop
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