Each pair is a superset. Notes on alternatives & video clips are at the end, after the abs.
T Bar Rows 3 sets of 10 reps -At least 45 llbs on this one now! -tip: use smaller diameter weights to increase your range of motion
Yes, this is a lot of pullups. Please refer to the video clip for an alternative. This is a great way to increase the number of pullups you can do, don't be discouraged because you can't do all the reps in a row, use the technique of stepping up to the bar and lowering yourself down. (starts at 40 secs)
OR Use the pull up assist or the elastic bands to help you on your later reps.
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Group 2:
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 OR Supermans -
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Group 3:
One Arm DB Incline Press 3 sets of 8 Max... if you can lift more, add more weight
*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]
[two options for this one, traditional-lying in line with the bench, advanced -lying perpendicular to the bench, with only your shoulders across the bench, depend on your core to support your hips as if they had the bench under them]
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Group 4:
Flat DB Flys 3 sets x 15 reps -
Flat DB Chest Press 3 sets x 10 reps
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ABS: (super set this)
Banana Rock Abs -3 sets of 30
Here are the video references: (note the next button, they are all in one playlist)
Warm up for 5-15 minutes on bike/treadmill/stepmill/rower, complete pre-hab/movement prep prior to starting.
Group 1:
Narrow Grip Bicep Pullups 3 sets x 10 reps {If you can't do 10 -do the walk of version of this}
Wide Grip Overhand Pullups 3 sets x 10 reps {same as above}Narrow Grip Bicep Pullups 3 sets x 10 reps {If you can't do 10 -do the walk of version of this}
T Bar Rows 3 sets of 10 reps -At least 45 llbs on this one now! -tip: use smaller diameter weights to increase your range of motion
Yes, this is a lot of pullups. Please refer to the video clip for an alternative. This is a great way to increase the number of pullups you can do, don't be discouraged because you can't do all the reps in a row, use the technique of stepping up to the bar and lowering yourself down. (starts at 40 secs)
OR Use the pull up assist or the elastic bands to help you on your later reps.
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Group 2:
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 OR Supermans -
---------------------------------------------------------------------------
Group 3:
One Arm DB Incline Press 3 sets of 8 Max... if you can lift more, add more weight
*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]
[two options for this one, traditional-lying in line with the bench, advanced -lying perpendicular to the bench, with only your shoulders across the bench, depend on your core to support your hips as if they had the bench under them]
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Group 4:
Flat DB Flys 3 sets x 15 reps -
Flat DB Chest Press 3 sets x 10 reps
=================================================
ABS: (super set this)
Banana Rock Abs -3 sets of 30
Bicycle Abs -3 sets of 40
Frogger -3 sets of 30
==================================================Frogger -3 sets of 30
Here are the video references: (note the next button, they are all in one playlist)
