- superset
- rack pulls - 3x8 (300)
- pull overs - 3x10 (45)
- underhand flies - 3x12 (20)
- superset
- front/side raises - 3x8 (15)
- rear delt flies - 3x10 (10)
- leg extensions - 3x12 (bands)
- superset
- hammer curls - 3x8 (25)
- tricep pushdown - 3x10 (bands)
- hamstring curls - 3x12 (bands)
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