Happy Saturday every body as mentioned yesterday today we will be hitting a pull workout which is our back and biceps.
Warm up:
-Static rower
5 minutes at RPE 5
Exercise 1:
-Wide grip lat pull down
1 set of 15 reps
1 set of 10 reps
2 sets of 8 reps
Rest for one minute between sets.
Exercise 2:
-Reverse grip bent over row
4 sets of 8 reps
Rest for one minute between sets
Exercise 3:
-Single arm row
3 sets of 8 reps
Rest for one minute between sets
Exercise 4:
-Face pulls
3 sets of 8 reps
Rest for one minute between sets
Exercise 5:
- V-Bar lat pull down
1 set for 15 reps
3 sets of 8 reps
Rest for one minute between sets
Exercise 6:
-Standing barbell curl
1 set of 12 reps
2 sets of 8 reps
Rest for one minute between sets
Exercise 7:
-Cable hammer curls -rope attachment
3 sets of 8 reps
Rest for one minute between sets
That's all for today, just two more workouts to go in the workout advent calendar before Christmas!!
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