Wed 14th

Mass builder Upr Body

I trained with Dar this afternoon, the back wasn't feeling too stuff after the 140 x 3 on Saturday.

A. Upright/Incline/Flat Bench 2 x 7,7,7 25kgs -> second set 7,6,5

B. Barbell Rows 3 x 20sec 55kg 14,13,12

C. Y Row & Press 3 x 8

D. KB Shrugs 3 x 10 32kg's

E1. DB Curls 3 x 12 15kgs
E2. Band Pushdowns x 40,30,30

F. Band Anti Rotations - alphabet x 1 each side

G. Battle Rope 4 x 20sec 2mins rest approx