Back

Back:

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

1. Shoulder Circuit: DB Lateral Raise, Front Raise, Rear delt (4 sets: 10 reps each exercise)

Superset: Isometric holds against wall. 30 seconds each arm

2. T Bar Row, shoulder width neutral grip (4 sets: 12 reps) 4.0.1.1 tempo

3. Seated Cable Row, close grip (5 sets: 12 reps) 4.0.1.0 tempo

4. Rear Delt Machine (4 sets: 8 reps 3.0.3.0 & 8 reps 1.0.1.0 tempo = 1 set)

5. Seated Row machine (4 sets: 12 reps)

6. Neutral Grip Lat Pull downs (20,16,12,10)

Cardio

2 separate sessions:

1. 60 mins of high pace outdoor walk


Format:
1) Exercise: Sets x Reps (Tempo- Eccentric.Isometric Stretch.concentric.Isometric Squeeze)
or
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