One set of:
Warm Up:
Bear Push Ups - 2 x 8
Front Lever - x 2
Machine Curls - 35 (70)
Rope Hammer Curls - 120
Black Band Curls - 1 x 15
OH Triceps Extensions - 70
SBO Upright Row - 75
Rear Fly - 120 (3 second eccentric)
Headbanger Pull Ups - 1 x 20
Incline Reverse Hammer Press - 140-160-170
Seated Incline Low-to-High Fly - 35
ProTraining Row - 300 (underhand)
T-Bar Row - 80-115-
L-Sit Pull Ups - 7
Pendulum Squat - 8-7-5-4 @ 70
(ROM)
Standing Calf Raise - 2 x 8 @ 280
45° Extension - 8-7-5 @ 53lb KB
* Sets of 8-7-5. One minute in between exercises. Two minutes in between bodyparts.
Cash out:
Black Band Face Pulls: 3x8
Back Band Lateral Raise - 3x8
AVG HR - 118 BPM
MAX HR -147 BPM
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