Day 9 – 20/01/2015

Day 9 – 20/01/2015

Training Focus
Back
Biceps
Abs

Exercises – 45 Minutes
a. Lat Pulldown – 15 / 12 / 12 + 8
a. DB Bent Over Flyes – 16 / 16 / 16
a. Hanging Leg Raise – 45 seconds
b. Cable Pullover – 15 / 12 / 12 + 8
b. One Arm DB Rows – 16 / 12 / 12 + 8
b. Reverse Crunches – 45 seconds
c. Cable Lying Bicep – 15 / 12 / 12 + 8
c. DB Hammer Curls – 12 / 10 / 8
c. KB Swing – 45 seconds

The structure of the session involved supersets, with each letter representing a respective superset, and ideally minimal rest in between each set.

Cheers for reading and I hope you are achieving your dreams,

Davey

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