Upper Chest Focus | Jun 18
June 1, 2018
Hamstrings | June 2018
June 6, 2018

Back Power | Jun 18

WARM UP – Rower 5 mins LISS

WARM UP Pt 2 – KB Swings 3 x 15 followed by   Lumbar Ext 3 x 15

 

Conventional Deadlift 2 x 12 Reps (50% 1RM)

Conventional Deadlifts + Chains 3 x 5 Reps (75-85% 1RM)

Rack Pulls + Chains 2 x 8 Reps (Adopt sumo stance for these, really engage Glutes)

 

Lat Pull Downs –  3 sets, 10 Reps. Use band tension; loop over the top of the machine so tension is maximal at the bottom of the range.

 

Single Arm Dumbbell Rows. “Run up the rack”…

1 Giant Set of 5,5,5,5,5 – Start around 20kg, then go 25, 30, 35, 40kg (you get the idea)

Try to be as strict as possible on form. 2 Giant sets for each arm.

 

Straight Arm Pull Downs supersetted with Dumbbell Pull Overs 3 x 12 on each.

Barbell Good Mornings 3 x 10 – Keep good form & keep spine in neutral position.

 

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