Complete the following exercises  with 45 seconds rest in between sets.  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

 

• Barbell bent over rows

• Cable wide grip lat pulldowns

• T-Bar rows

• Cable close grip pulldowns

• Cable close grip seated rows

• Machine plate loaded pulldowns

• Cable rope pullovers

​

​

   finish with the following 

    3 rounds - 45 seconds each round​

​

• Cable crunches 

• Bicycle kicks

• Planks

• Side planks

​

​

​

​