Back 4/29/2019


1. Stiff arm pull down 3x12 superset with assisted pull ups 3x10 superset with seated wide row 3x12

2. Bent over rows 3x15

3. Hanging with feet elevated wide grip pull ups 2x15

4. Seated machine rows 2x12

5. Shoulder raises 2 sets, a-d is continuous

a. Behind the body (10)

b. Next to the body (10)

c. In front of the body (10)

d. Upright rows (10)

6. Leg touch up circuit,2 sets

a. Abductor 25

b. Leaning forward abductor 25

c. Banded abductors 25

d. Banded hip thrust 25

e. Feet on bench hip thrust 25

f. Plié squat 12


2 separate sessions:

1. 45 mins of Stair Master Intervals

2. 16 minutes of Sprints

1) Exercise: Sets x Reps (Tempo- Eccentric.Isometric Stretch.concentric.Isometric Squeeze)
2) Exercise: Reps for Set1,Reps for Set2,Reps for Set3....etc (Tempo- Eccentric.Isometric Stretch.concentric.Isometric Squeeze)

If you have questions about my workout structure or tempos, check out Latest Lift.

For Questions about my macros, go to the Food Journal page.

To find an unfamiliar exercise, search in the Exercise Library.

BackStephanie Sequeira