- Ring Rows
- 4 sets x 15 reps
- Elevate feet in front of you for added difficulty
- Heavy Dumbbell Row
- 4 sets x 8 each arm
- Deadlift/Bentover Row Combo
- 4 sets x 16 each
- Load barbell with moderate weight, perform 16 deadlifts immediately followed by 16 bentover rows
- No rest in between except to reposition hands
- Reverse Dumbbell Flyes
- 4 sets x 12 reps
- Set bench at incline in front of you, bend at waist and rest forehead on top of bench for support, perform reverse flyes flexing traps/pinching shoulder blades together
- Close-grip Row Burnout
- 3 rounds
- Attach close-grip handle to pulley, set weight stack at weight you can perform 10 reps with.
- Perform 8 reps, drop weight by 2 plates (i.e. 80lbs to 60lbs), perform 8 more, drop 2, perform 8 more, continuing pattern for 5 sets of 8 reps. This equals 1 round.
- If you start at a weight low enough to not reach 5 sets before running out of weight, drop 1 plate each time.
Fireman
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