Started out with 2 sets of 10 for Straight Arm Lat pulls, getting a great stretch at the top and a strong squeeze at the bottom of every set, taking each one to failure.
Then hit 2 sets of 5 for Super Slow Lat Pull Downs, Using a 10 second lifting and 10 second lowering of the weight and taking it to failure.
Then hit 2 sets of 8 for Undergrip Lat Pull Downs, done very strict and controlled with a good stretch at the top and squeeze at the bottom taking them to failure
Moved onto 2 sets of 5 for Super Slow Seated Cable Rows, taking a 10 second lift and 10 second lowering protocol, and going to failure.
The hit 2 sets of 20 seconds and 15 seconds per side for 1-arm Cable Rear Delt Raise Static Holds with a nice controlled lowering after failure was hit.
From there it was Super Set time. Did 2 rounds of 2 moves with no rest between moves and minimal rest between rounds, taking both moves to failure. These were 2 sets of 10 for Barbell Power Shrugs and Dumbbell Shrugs in a controlled manner.
Great training!!
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