Thursday August 11th night

Awesome Training!!

Started out with 3 sets of 10, 8 and 6 for Sternum Pull-ups.

Moved onto 2 sets of 8 for Barbell Pull-Overs

Then hit 2 sets of10 and 8 for Parallel Grip Pull-ups

Moved onto a stage set of 8 reps for the top 1/3 of the movement and 5 reps for the bottom 2/3's of the movement for Parallel Grip Pull-ups.

That completed the volume training for the lats. Only took between 30-40 seconds rest between sets and movements.

From there it was 1 tri-set with no rest between movements for 1 set of 12 for Low Pulley Cable Rows, 1 set of 9 for Low Cable Wide Grip Rows and 1 set of 7 per side for 1-arm Cable Rear Delt Raises. Taking each movement to failure.

From that it was 1 set of 15 reps per side, taking it to failure, for1-arm Cable Shrugs.

That hit the Intensity work for the traps and mid back.

Moved onto 1 tri-set with no rest between movements for 1 set of 7 for Barbell Drag Curls, 1 set of 6 for Barbell Gironda Perfect Curls, and 1 set of10 per side for Alternating Dumbbell Concentration Curls, taking each movement to failure.

Then hit 1 set of 7 per side for Negative Dumbbell Concentration Curls, with a 6-count negative on each rep, taking them to failure.

That was the Intensity training for the Biceps.

Then hit 3 sets of 8, 8 and 6 for Wrist Curls.

And finished off with 3 sets o 8, 8 and 8 for Reverse Wrist Curls.

Only rested between 30-40 seconds between sets and movements.

Great stuff!!