17.1.19

BACK

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

Part A
3 sets - 120s rest between sets
5 BB deadlift - 5RIR

Part B
3 sets - 90s rest between sets
8 pull ups - 5RIR

Part C
3 sets - 60s rest between sets
10 lying DB row - 5RIR
10 single arm, half kneeling lat pull down - 5RIR

Part D
3 sets - 60s rest between sets
12 seated neutral grip lat pull down - 5RIR
12 DB bent over reverse fly - 5RIR


WORKOUT CALENDAR

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Nathan Horner