Friday Setptember 9th night

Awesome training tonight!!

Started out with 3 set of 8 for T-bar Rows.

Moved onto 1 Stage Set of T-bar Rows getting 10 reps in for the hardest and 8 reps in for the easiest part of the ROM.

Then hit 3 sets of 10 for Read Delt Raises.

Then hit a Super set of 2 movements, taking no rest between moves, and minimal rest between sets. Hit 2 sets of 10 for Barbell Shrugs and 2 sets of 10 for Dumbbell Shrugs.

Then moved onto 3 sets of 10, 8 and 8 per side for 1-arm Cable Lat Pull Crossovers.

Rested minimally between sets and moves. This was the Volume work for the Mid and Upper Back.

Then hit an Intensity Tri-set for the Lats. Hitting 3 movements, taking them all to failure with no rest in between moves. These were 1 set of 9 for Close Grip Pull Downs, 1 set of 9 for Straight Arm Lat Pulls, and 1 set of 10 for Undergrip Pull Downs.

Then  hit 1 set of 4 per side for 1-arm Lat Pull Down Negatives, using a 6-count negative for each rep and taking them to failure.

This was the Intensity work for the Lats.

Moved onto 3 sets of 9, 9 and 8 for Kneeling Barbell Curls.

Then 2 sets of 8 for Gironda Style Perfect Curls.

Moved onto 2 sets of 8 per side for Alternating Dumbbell Curls.

And 1 Stage Set of Barbell Curls getting 8 reps in the toughest and6 reps in the easiest parts of the ROM.

Rested minimally between sets and moves. This was the Volume work for the Biceps.

Then hit 2 sets of 10 and 9 per side for Dumbbell Hammer Curls.

Finished up with 2 sets of 10 for Reverse Curls.

Great stuff!!