30.3.19

BACK & BICEPS

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

Part A
4 sets - 120s rest between sets
7 weighted pull ups - 3RIR

Part B
4 sets - 90s rest between sets
12 seated wide grip cable row - 3RIR

Part C
4 sets - 60s rest between sets
12 standing BB bicep curls - 2RIR
12 half kneeling single arm cable row - 2RIR

Part D
3 sets - 60s rest between sets
12 seated DB alternating supinated curls - 1RIR
12 lying incline DB hammer curls - 1RIR


WORKOUT CALENDAR

Back track to your favourite workouts


Nathan Horner