Started out with 3 sets of 10 for T-bar rows.
Moved onto 1 Stage Set of T-bar Rows getting 10 reps in the top 1/3 and 8 reps in the bottom 2/3's or the ROM.
Then hit 3 sets of 9 for Rear Delt Raises.
Moved onto a great Super set, hitting Barbell Power Shrugs right into Dumbbell Shrugs with no rest in between movements and minimal rest in between sets. Hit 2 sets of 10 for the Barbell Shrugs and 2 sets of 20 for the Dumbbell Shrugs.
Then hit 3 sets of 10, 10 and 9 per side for 1-arm Lat Pull Crossovers.
Great stuff! Rested about 30 seconds between sets and movements, except the Shrugs of course. This was the Volume work for the Upper and Mid Back.
From there it was Intensity time for the Lats. Hit a tri-set for them with no rest in between movements and taking every move to failure. These were 1 set of 10 for Close Grip Pull Downs, 1 set of 8 for Straight Arm Lat Pulls and 1 set of 8 for Undergrip Pull Downs.
Then hit 1 set of 4 reps per side for 1-arm Lat Pull Down Negatives using a 6-count Negative for each rep and taking it to failure.
This was the Intensity work for the Lats.
From there moved onto 3 sets of 9, 9 and 8 for Kneeling Barbell Curls.
Then hit 2 sets of 7 for Barbell Gironda Style Perfect Curls.
Moved onto 2 sets of 10 per side for Standing Alternating Dumbbell Curls.
Then hit 1 Stage Set o Barbell Curls getting10 reps for the top 1/3 and 8 reps for the bottom 2/3's of the ROM.
Rested about 30 seconds between sets and movements. This was the Volume work for the Biceps.
From there moved onto 2 sets of 9 per side for Standing Alternating Dumbbell Hammer Curls.
Finished up with 2 set of 10 for Barbell Reverse Curls.
Rested about 30 seconds between sets and movements. This was the Volume work for the Brachi muscles and forearms.
Great training!!
Here's a video of the final set of Barbell Power Shrugs right into Dumbbell Shrugs. 505 pounds on the bar and a pair of 95 pound Dumbbells.
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