June 29th
Back and Tri, Rep range work.
Morning:
H.S. ISO Low Row
• 156 x 10
• 196 x 12
• 246 x 12
• 196 x 12
• 156 x sat set
H.S ISO Seated Row, 8 reps low handle grip 7 reps high handle grip each set.
• 204 x 15
• 254 x 15
• 254 x 15
• 254 x 15
• 204 x sat set
FreeMotion Lat pull Downs
• 100 x 15
• 100 x 15
• 100 x 15
• 100 x 15
High Cable “V” Handle Tri Press Downs
• 130 x 10
• 150 x 10
• 190 x 10
• Stack x 33
“V” Handle Tri Push Downs, out front and slow.
• 97.5 x 12
• 97.5 x 10
Machine Tri Extensions
• 75 x 12
• 105 x 12
• 120 x 12
• 135 x 8
• 60 x sat set
Night Workout
H.S. ISO High Row
• 184 total x 10, both arms
• 182 per arm x 10, each single arm
• 182 per arm x 10, each single arm
• 274 total x 10, both arms.
Single Arm Chin ups
• 1 set 10 reps each arm.
“V” Handle Tri Press Downs
• Stack x 20
• Stack x 20
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