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"Back to the Basics Day 1" Back, Biceps & Some Hammies


Warm up

3 rounds

5 shoulder passes + 10 good mornings (pvc pipe)


3 rounds

12 DB stiff leg deadlifts (light weight) + 8 straight arm lat pulldowns


3 rounds

10 DB stiff leg deadlifts (moderate weight) + 8 supine straight arm lat pulldowns


Strength

Deadlifts

3*12 (start light & work up to moderate weight)

3*6 (moderate to moderate heavy weight)


Bent Over DB rows

4*10-12 (moderate to moderate heave weight)


5 Rounds Superset

12 Lat Pulldowns + 15 Seated Rows

  • Then take a :90 rest


Hammer Strength Lat Pulldown

4*8 (moderate heavy)


Barbell or Bar bicep curls

4*10-12 (moderate heavy)


Incline Bench Bicep Curls

3*12 (light moderate weight)


Conditioning

3 rounds

2:00 Row (max distance + :90 rest)

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