Take a few mins to warm up:
- back (back extensions or reverse hyper)
- abs (plank, hanging leg raises, sit ups)
- 1st attempt
- 2nd attempt w/reverse bands or press to 2 boards
You may be tempted to do your 2nd without assistance, DON'T.
- Barbell row 4x6-8 moderate
- single arm bent over row 4x6 each side moderate
- Tricep work of choice:
3x8-10 Barbell overhead extension -moderate
3x8-10 DB tricep rollback -moderate3x8-10 barbell skull crusher to pins - moderate
- hammer curl 4x10-12
- 1x100 tricep "push downs"
- 1x100 straight arm pull down
- 1x100 banded facepulls