Day 3 – Back

1. Warm Up:

10 Minutes of Steady State Cardio on the Rowing Machine.

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2. Working Sets

a. Bent Over Row –  Underhand Grip

Sets: 4 sets of 6 reps

Rest: 20 -30 seconds between each set.

Tempo: 2-1-2-0

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b. Bent Over Row –  Overhand Grip

Sets: 4 sets of 6 reps

Rest: 20 – 30 seconds between each set.

Tempo: 2-1-2-0

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c. Wide Grip Lat Pull Down Superset with Close Grip Lat Pull Down

Sets: 3 sets of ( Wide Grip – 6-8 Reps immediately followed by close grip until failure)

Rest: 30 seconds between each set.

Tempo: 2-1-2-0

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d. Wide Grip Seated Cable Row

Sets: 4 sets of 6 Reps

Tempo: 2-1-2-0

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e. Wide Grip Assisted Pull Ups

Sets: 3 sets of 10 – 15 reps.

Rest: 20 Seconds between each set.

Tempo: 3-1-2-0

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f. Lateral Dumbell Raises Superset with Single Arm Dumbell Row

Sets: 3 sets of 10 – 12 reps

Rest: 20 -30 seconds between each set.

Tempo: 2-1-2-0

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g. T Bar Row

Sets: 3 sets of 4 – 6 Reps

Rest: 20 Seconds between each set.

Tempo: 2-1-2-0

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3. Cardio

HIIT Rowing Machine: 30 Second Sprint, 1 Minute Steady State Intervals.

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