Hope everyone has started off their weekend right, first week is almost over finish strong! Make sure to post a progress picture before Sunday at midnight.
I will be focusing on Back today, so I call it a heavy Back day. This week I will be focusing on intra set stretching, you can find out more about this by listening to the newest episode of the Ben Pakulsi Podcast. I will be doing a 40 second rest period in between every set.
Make Sure you stretch in some form before you begin. I like to do an active warm up, with a foam roller.
Back, Bis, & Abs
1) Pull Ups
2) T-Bar Rows (doesn't matter if you use a machine, or a barbell)
1 warm up x 12-15, 4x8-12
3) Dumbbell Bent Over Rows
4) Seated Wide Grip Rows
5) Back Extensions
6) Standing Dumbbell Curls
7) Seated Incline Dumbbell Curls
8) Peacher Curls with a Straight Bar
10) Oblique Crunches
11) Reverse Crunches
Cardio: I prefer to do my workout and cardio separately, but if you do not have time I suggest doing it after your workout.
4 sets of sprints for 0 seconds with 2-4 minutes of rest in between.