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Today’s Workout:

Back and Biceps

Shortcut to Shred/ 1-2-3 Lean Program (weeks 1-3)Close
Exercise Sets Reps Muscle Group Previous Results Reps x Weight
Barbell Bent-Over Row 4 9-11 Back 11 x 95lbs
11 x 95lbs
11 x 95lbs
11 x 95lbs
11/105.0 11/105.0 11/105.0 20/105.0 
Dumbbell Row 3 9-11 Back 11 x 37.5lbs
11 x 37.5lbs
11 x 37.5lbs
9/50.0 9/50.0 15/50.0 
Seated Cable Row (Close) 3 9-11 Back 11 x 105lbs
11 x 105lbs
11 x 105lbs
9/152.0 9/152.0 30/152.0 
Barbell Shrug 4 9-11 Traps 11 x 45lbs
11 x 55lbs
11 x 65lbs
11 x 95lbs
9/230.0 9/230.0 9/230.0 11/230.0 
Standing Barbell Curl 3 9-11 Biceps 11 x 40lbs
11 x 40lbs
11 x 40lbs
9/65.0 9/65.0 9/65.0 
Preacher Curl 3 9-11 Biceps 9 x 55lbs
9 x 55lbs
9 x 55lbs
11/50.0 11/50.0 15/50.0 
Reverse Grip Barbell Curl 3 9-11 Biceps 11 x 20lbs
11 x 20lbs
11 x 20lbs
9/30.0 9/30.0 15/30.0

This weight routine was followed by 2 Tabata – Dumbbell Shrug and Cable Hammer Curl. The workout was topped off with 30 minutes of Cardio.

See you tomorrow!!

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