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Pull-up to tucked lever back to pull-up and down X 3 (Pull-up Tuck)
Machine Rows: 120lb :: 10 X 3
Pull-up Tuck X 3
Straight Arm Pull-down: 60lb :: 10 X 3
Weighted Crunches: 20lbs X 30
Pull-up Tuck X 3
Lat Pull-down: 185lb :: 10 X 3
Weighted Crunches: 20lbs X 30
Pull-up Tuck X 3
Reverse Lat Pull-down: 120lb :: 10 X 3
Weighted Crunches: 20lbs X 30
Pull-up Tuck X 3
Reverse Fly Machine: 120lb :: 10 X 3
Weighted Crunches: 20lbs X 30
Pull-up Tuck X 3
Australian Pull-ups: 10 X 3
Weighted Crunches: 20lbs X 30
Pull-up Tuck X 3
Reverse Australian Pull-ups: 10 X 3
Weighted Crunches: 20lbs X 30
Pull-up Tuck X 3
Straight Side Arm Shoulder Raises: 17.5lb :: 10 X 3
Weighted Crunches: 20lbs X 30
Pull-up Tuck X 3
Bent over rows: 100lb :: 10 X 3
Weighted Crunches: 20lbs X 30
Hand stand: 1 minute
Dragon Flags X 10

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Additional Bicep workout

One arm curls X 10 (25lb) + Cross body curls X 10 (17.5lb)
3 sets (no break between one arm curls and the cross body curls)

Barbell curls: 55lb :: 10 X 3

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Cheers.

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