23rd February 2019
Back + Traps
reverse grip pullups / pulldowns:
5+x partials / 76,5 x 5 strip to 58,5 x 6+4 (r/p)
5+x partials / 76,5 x 4 –> 58,5 x 6+4 (r/p)
one arm db rows – 40kg – 5 x max reps – switch arms non stop
That´s a killer. I was standing in a puddle of sweat afterwards…
Smith machine rows – 2 plates per side x 17, 12, 12
superset
Lying incline dumbbell rows
25kg, 3 sets of 10
Rack Deads – 150kg x 10, 190 x 6, 230 x 3×3
DB Shrugs – 60kg – 3 sets of 10+
–> Stretching!
