Wednesday, January 20, 2021

Snatch Grip Pendlay Row

12 reps x 4 sets

heavist possibl with excellent form

DB Front Raise

12 reps each arm x 3 sets

last 4 reps, perform 5 second eccentric lower

Close Grip Cable Row

22/20/18/16 reps

heavist possible weight here

Dips on boxes (feet assisted)

15 rps x 4 sets

**if you dont ned the box, dont use it

Hammer Curls across your body

22/20/18/16 reps

rest as needed

Dragon Flags

As LONG as possible x 3 sets

DB Rear Delt Flys20 reps x 3 sets