Monday, June 22, 2015

Day 60


A. Warm-up

KNEELING THORACIC EXTENSION (1 x 10 reps per side)
STATIC LAT STRETCH (1 x 20-30 sec. per side)

B. Superset

INCLINE DUMBBELL BENCH PRESS (3 x 8) 6-sec. eccentric (lowering)
*Use 20% 1RM of your normal bench press*
rest 20 sec.
ECCENTRIC-FOCUS NEUTRAL GRIP LAT PULL-DOWN (3 x 5/ per arm)
pulling down with both arms and raising with only one arm.
Rest 90s 

C. Strength Circuit

Three sets of:

Seated Overhead Press with Dumbbells x 10-12 reps
Rest 45-60 seconds
Strict Supinated-Grip Pull-Ups x 8-10 reps
Rest 45-60 seconds
Bent-Over Barbell Rows x 6-8 reps
Rest 45-60 seconds
Band Pull-Aparts x 20 reps
Rest 45-60 seconds


D. Vanity Work

Superset your favorite Bicep and Tricep exercise (3x12) 

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