Workout 5

Back and triceps

SUPER SETS
Complete the following exercises  that are grouped one after the other with no rest. Once the two exercises are complete have a 45 seconds rest.  3 sets for 8-12 reps  (if you can't get out 8 reps the weight is to heavy and if you are getting more than 12 reps out the weight is to light. If you feel like you can, make everything 4 sets. Tempo 2-1-2

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• Machine plate loaded pulldowns

• Cable close grip seated rows
   

• Machine plate loaded rows

• Cable wide grip pulldowns
   

• T-Bar rows 

• Cable close grip pulldowns
   

• Rope tricep pushdowns

• Rope overhead tricep extensions
   

• V-bar tricep pushdowns

• Reverse tricep extensions
   

• Skull crushers

• Dips ( if you can not do these, place feet on the ground and hand on the bench)

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   finish with the following 

• Treadmill intervals - 30 second sprints into 30 seconds average pace x15

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