Tuesday: PULL
Warm-up
5-10 Min dynamic warm-up or light jog/walk to raise your body temp to help increase heart rate and lubercate the joints.
I can’t say this enough, no matter how simple some of these movements are, you have to train with HIGH intensity to mechanical failure. Which means try to keep your form perfect through each movement while going to complete failure. Doing this will get the results you want.
All sets below are working sets and DO NOT include the warm up sets.
All rest times are 60-90 seconds unless otherwise noted in the workout.
Workout:
Wide Grip Pull-ups 3xfailure (if needed do these assisted)
Close grip pull ups 3xfailure (if needed do these assisted)
Seated Cable row 4x20,20,10,8
Barbell Row 5x8 (2-3 min rest)
1 Arm Dumbbell Row 3x12 (each arm)
Dumbbell shrugs 3x20
Superset: SS
SS: Barbell Curl 3x10
SS: Dumbbell curl 3x12