1) Seated Upper Back Row - 4 x 10-12
2) Bent Over Row - 4 x 8-10
3) 3 Angle Lat Pull Down - 4 x 10-12
4) Reverse Grip Pull Down - 4 x 8-10
5A) Single Arm Cable Row - 3 x 10-12 Each Arm
5B) High To Low Reverse Fly - 3 x 10-12
6) Straight Arm Pushdowns - 2 x 12–15
(90sec Rest Between Sets & 2min Between Exercises)
1A) Incline DB Press - 4 x 8-10
1B) Decline DB Fly - 4 x 10-12
2A) Close Grip Press - 3 x 10-12
2B) Alternate Low To High Fly - 3 x 10-12 Each Arm
3) Alternate Arm DB Press - 3 x 8-10 Each Arm
4) DB Press To Fly - 3 x 8-10 Each Motion
5) Press Ups - 2 x (AMRAP)
(90sec Rest Between Sets & 2min
✔️Ross Dickerson: DickersonRoss@Gmail.Com
#chestworkout #backworkout #training
Recommended Reading >> bit.ly/32kRpzw
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