Frank661
03-06-2017, 05:02 PM
I hit chest yesterday so today will be back for me so here we go
Warm up:5 sets up wide pull ups (10-20reps)
5 sets of 20,15,12,10,8 wide lat pull downs
5 sets of 20,15,12,10 then burn out super set of close grip pull downs
5 sets of dumbbell rows heavy 10,10,8,8 last set for max reps
5 sets of deadlifts 12,10,8,6,1
Seated single arm rows,15,12,10,8,6
5 sets or straight arm pull downs till failure
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Warm up:5 sets up wide pull ups (10-20reps)
5 sets of 20,15,12,10,8 wide lat pull downs
5 sets of 20,15,12,10 then burn out super set of close grip pull downs
5 sets of dumbbell rows heavy 10,10,8,8 last set for max reps
5 sets of deadlifts 12,10,8,6,1
Seated single arm rows,15,12,10,8,6
5 sets or straight arm pull downs till failure
Sent from my iPhone using Tapatalk