MONDAY, BACK AND BIS
20 seconds on/ 20 seconds off 10.0mph 2% x10
Exercise
Sets
Reps
RI
1 Assisted Wide Pull Ups (warm up)
4
15
60
2 Barbell Row
10
10
<60
3 Lat Pulldowns
4
6/15
60
4A T-Bar Row
4
12,10,8,6
0
4B DB Hammer Curls
4
10
60
5A Incline DB Bench Row
4
15
0
5B Incline DB Curls
4
10
60
4 4
6/15 12,10,8,6
60 45
6 Close Grip Seated Cable Row 7 Alt DB Curls
Weights
Notes 10x10 in 10 minutes 6 then 15 each set
6 then 15 each set