9.4.19

CHEST & BACK

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

Part A
4 sets 120s rest between sets
7 BB flat bench press - 2RIR

Part B
3 sets - 90s rest between sets
10 seated wide grip lat pull down - 2RIR

Part C
3 sets - 60s rest between sets
10 DB incline bench press - 1RIR
10 single arm DB bench supported row - 1RIR

Part D
3 sets - 60s rest between sets
10 standing cable chest fly - 1RIR
10 standing cable reverse fly - 1RIR


WORKOUT CALENDAR

Back track to your favourite workouts


Nathan Horner