➢ Abs, 3 exercises, no obliques or weighted abs, 4x20reps

1.Close grip Seated Machine Row (4 sets: 20 reps)

2.Close grip lat pull down (4 sets: 20 reps)

3.High Row – Isolateral (4 sets: 20 reps)

4.Bent over BB Row (4 sets: 16 reps)

5.Seated Close Grip Rows – Cable (4 sets: 30 reps)

6.Alternating DB curls (4 sets: 16 reps)


2 separate sessions:

1. 60 mins of incline walk

2. 60 mins of incline walk

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.