Back (7/6/14)

Back

• Ring Pull-up
• 5 sets: 10, 9, 8, 7, 6 reps
• Set rings just above arm's reach, grasp and perform pull-ups trying to get chin above level of hands.
• If no rings: Deadhang Pull-up.
• Seated Close-grip Row
• 5 sets: 10, 9, 8, 7, 6 reps
• Underhand-grip Pulldown
• 5 sets: 10, 9, 8, 7, 6 reps
• Grasp bar in an underhand (palms facing you) grip and pull low to your chest. Lean back slightly as you pull the bar down.
• Good Morning/Face-pull Superset
• 3 sets x 12 reps of each
• Perform 12 x good mornings followed immediately by 12 x face-pulls.

Niko Countouriotis
Fireman