19.7.19

BACK & BICEPS

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

Part A
3 sets - 120s rest between sets
10 weighted pull ups - 1RIR
10 DB bench supported single arm row - 1RIR

Part B
3 sets - 90s rest between sets
12 underhand grip lat pull down - 1RIR
12 machine seated row - 1RIR

Part C
3 sets - 60s rest between sets
15 BB standing arm curls - 1RIR
15 DB single arm hammer curls - 1RIR

Part D
3 sets - 60s rest between sets
50m farmer carry - 1RIR


WORKOUT CALENDAR

Back track to your favourite workouts


Nathan Horner