One set of:
Reverse Hammer Press - 8-7-5 @ 230
Incline Fly - 8-7-5 @ 30
*Low-to-High DB Fly - 1 x 5 @ 25
ProTraining Row - 8-7-5 @ 270
(underhand)
Barbell High Pulls - 8-7-5 @ 125 (set of 7 snatch grip)
*L-Sit Pull Ups - 1 x 17
Planche Leans - x 3 then,
Smith BTNSP - 8-7-5 @ 50-70-75
BO DB Fly - 8-7-5 @ 35
*Machine Lateral Raise - 12 @ 15
Machine Preacher Curls - 8-7-5 @ 90 (5s eccentric on last rep)
Headbanger Pull Ups - 1 x 20
*Rope Hammer Curls - 12 @ 120
Machine Dip - 8-7-5 @ 200
Overhead Rope Extensions - 1 x 20 @ 70
Leg Press: 8-7-5*
Hack Squat Calf Raise: 8-7-5 @ 180* Superset
Leg Curl - 8-7-5 @ 70-80-90
* Sets of 8-7-5. One minute in between exercises. Two minutes in between bodyparts.
AVG HR - 128 BPM
MAX HR -161 BPM
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