Check/Back -April 20th

Warm up/Pre-hab as always!

As with the previous workouts, these should be done as supersets (one set from the first, no rest; one set from the second, no rest; one set from the third, no rest; then start second set of the first)

For a change to get into this:
Side Walk Push ups -2 sets of 10. See the first video listed below.

Narrow Grip Bicep Pullups 3 sets x 8 reps {If you can't do 10 -do the walk of version of this} -or use the bands/pull up assist to complete 8

Wide Grip Overhand Pullups 3 sets x 8 reps {same as above}
Inverted Rows - 3 sets of 8 reps 
****As you all know from the past, this is a lot of pull ups - don't be afraid to do the negatives (or the walk pull ups shown in the clip above. You will see big gains in your pull ups abilities if you can step up to the bar and lower yourself to finish out your sets instead of simply reducing the number of reps. Also make use of the bands and/or Pull-Up Assist

Bent Over Dumbell(DB) Rows 3 sets of 10 reps

One Arm DB Rows 3 sets of 10 reps

Ball Back Extensions 3 sets of 15 reps

*Do this on an AB ball instead of the bench, wedge your feet into the weight rack for leverage with your legs straight [body weight only... for now]

One Arm DB Incline Press ***As an alternative, use the TRX with the straps extended, hands in the handles, do a pushup - modify the angle to increase/decrease difficulty --3 sets of 8-10 reps

*for above, start with both arms at top, bring one arm down and return to start. Alternate sides. Do not perform identical to this video.

Plate Pull overs -you can use a plate for this [45llbs for most]

Flat DB Flys 3 sets x 10 reps  ****note the # has decreased, so you should be able to increase your weight

Flat DB Chest Press 3 sets x 10 reps

Banana Rock Abs -3 sets of 30

Wide knee abs -3 x 40

Workout Reference Videos:

T-Bar: