Back 4/16/2019


1. Wide grip lat pull downs 6x20 increasing weight each time

2. Seated cable rows 4x 8 slow→ 8 fast

3. Single arm Machine row, (rear delt) 4x10 s/c

4. Rope cable stiff arm pull down 4x15 superset with banded rows 4x20

5. Banded rear delt pulls 4x30


45 mins of cardio: 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.

BackStephanie Sequeira