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

1. Lat Pull Downs (4 sets: 15 reps)

Superset: Behind the head pull downs (4 sets: 15 reps)

2. Isolateral close grip row (4 sets; 12 reps) tempo 2.0.1.0

3. High row using lat pull down (4 sets: 15 reps) 1.0.1.0

4. Bent over Single are DB row (4 sets: 10 reps)

Superset Standing Cable single arm row (4 sets: 10 reps)

Do both for same arm, then switch arms and do them again

5. Seated cable Row (4 sets: 25 reps)


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.

Back, LLStephanie Sequeira