20.4.19

CHEST & BACK

Prep
5min rower @60%
Foam roll - upper back, rear delts, lats & chest

Part A
5 sets - 120s rest between sets
5 BB flat bench press - 3RIR

Part B
4 sets - 90s rest between sets
7 seated wide grip lat pull down - 3RIR

Part C
4 sets - 60s rest between sets
10 DB incline bench press - 2RIR
10 Lying DB row - 2RIR

Part D
3 sets - 60s rest between sets
10 DB floor press - 2RIR
10 DB bent over reverse fly - 2RIR


WORKOUT CALENDAR

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Nathan Horner