Started out with 3 sets of 8, 8 and 6 for Weighted Pull-ups
Moved onto 3 sets of 12 for T-bar Rows
Then hit 3 sets of 21 for Undergrip Pull-up "21's." Hitting, without stopping, 7 reps in the bottom half of the movement, 7 reps in the top half and 7 full reps on each set.
Moved onto 3 sets of 21 for Incline Press "21's." Followed the same protocol as the last movement.
Nailed 3 sets of 10 for Leiderman's Press.
Then got in 3 sets of 10, 10 and 8 for Vince Gironda style Weighted Parallel Bar Reverse Grip Chest Dips.
From there hit 3 sets of 6, 4 and 4 for Super Slow Weighted Back Extensions.
Got in 3 rounds of a great super set for the abs. Hit 2 movements, going from the first immediately into he 2nd. The moves were 3 sets of 8 for Parallel Bar Leg Raises with a 3-second Contraction at the top of the movement and3 sets of 10 for Pelvic Rocks.
Then hit another super set following the same protocol. These moves were 3 sets of 10 for Roman Chair Crunches and 3 sets of 20 for Weighted Frog Crunches.
Finished up with 3 sets of 30 for Weighted Adductor Flies.
Great stuff!!
No comments:
Post a Comment