Friday - 20/9/13 - Back and Obliques Warm up - 3x10 wide grip pull-ups , 3x10 stiff legged deads (lightweight) 1- Deadlifts - 12/8/4/1/4/8/12 - 90secs RBS 2- Rack Pulls- 4x8 2secs pause between reps - 60secs RBS 3- Close Grip Pulldowns - 4x10 - 60secs RBS 4- Seated Rows - 4x10 - Squeeze shoulder blades and hold for 1sec - 60secs RBS 5- Single arm DB rows - 4x8 - 60secs RBS 6- Weighted Chin ups 4x10 - 60secs RBS Obliques 1- Weighted side bends - 10reps each side x5 - 30secs RBS See the pattern starting to form in my week, working on my compound movements towards a 1rep max then hitting isolation movements with tempo aiming at progressively increasing weight through sets and over the next 8weeks! Tomorrow a well earned rest! Whole workout took me 65mins!! Enjoy!!
Posted on: Fri, 20 Sep 2013 18:35:22 +0000
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