UPPER BODY — pull
SET #1: 3 sets of 6-8 reps *goal is to up your weight each set once mastering form
A1) Sumo deadlift
SUPERSET #1: 3 sets of 6-8 reps
B1) Inverted rows if at gym, DB wide grip row if at home
B2) SA lat pull downs with cable if at gym, band if at home per side
SUPERSET #2: 3 sets of 6-8 reps
C1) Pullovers
C2) SL SA Rear-felt Fly per side
FINISHER: BICEPS & CORE DROP SET — as reps DECREASE, weight INCREASES
20 reps of each, 16 reps of each, 12 reps of each, 10 reps of each, 8 reps of each, 6 reps of each, last set — max out with 4 reps of each!
D1) SA DB bench row per side
D2) Eccentric bicep curl
D3) Seesaw rows per side
D4) Dead bugs per side
D5) Jackknives *if no stability ball, use sliders or two facecloths underneath slippery surface
D6) Renegade rows total
DONE ✔️
Exercise Demos
WARM UP FOLLOW ALONG
SUMO DEADLIFT
INVERTED ROWS
DB WIDE GRIP ROW
SA LAT PULL DOWN *can attach band to doorway and complete at home
DB PULLOVERS
SINGLE LEG SINGLE ARM REAR DELT FLY
SA DB ROW
ECCENTRIC BICEP CURL
SEESAW ROWS
DEAD BUGS
JACKKNIVES
RENEGADE ROWS
