3.4.19

CHEST & BACK

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

Part A
5 sets 120s rest between sets
7 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
12 DB incline bench press - 2RIR
12 single arm DB bench supported row - 2RIR

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


WORKOUT CALENDAR

Back track to your favourite workouts


Nathan Horner