Day 23 – 03/02/2015

Day 23 – 03/02/2015

Training Focus
Back
Biceps
Abs

Exercises – 45 Minutes
a. Seated Rows – 16 / 15 / 12 + 10 drop
a. Single Arm DB Reverse Flyes (each side) – 15 / 15 / 15
a. Spider-Man Press Up (each side) – 10 / 10 / 10
b. Lat Pulldown – 16 / 12 / 12 + 10 drop
b. Cable Pullovers – 16 / 12 / 10
b. Feet Elevated Z-Sit Crunch with Plate – 20 / 20 / 20
c. Lying Cable Bicep Curl – 16 / 15 / 12
c. DB Hammer Curls – 16 / 12 / 12
c. Prone Hold Get Ups (each side) – 10 / 10 / 10

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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