- 135 x8
- 225 x5
- 315 x5
- 405 x3
RDL
- 225 x3 x7
Incline Curls
- 55 x5/arm
- 55 x10/arm
Face Pulls/ Bent over flyes (Rear delt superset)
- 100 x15/ 20 x10
- 3 times through, 30 sec rest between each round
Tricep pushdowns
- 130 x3 x12
HIIT on bike (5 min warmup, 40 hard, 90 easy, 15 minutes, 8 minute cooldown)
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