SESSION I | fasted cardio
25 minutes [heart rate at 120bpm - 140bpm]
SESSION II | BACK & REAR DELT
Warmup
- pullups | 10, 10, 10, 10
- Barbell Bent Over Row | 12, 12, 10, 10
- One Arm Lat Pulldown | 12, 12, 10, 10
- One Arm Dumbbell Row | 10, 10, 10, 10
- Straight Arm Lat Pulldown | 15, 15, 12, 12
- Back Extension | 15, 15, 12, 12
- High Bar Cable Row | 12, 12, 10, 10
- Reverse Pec Dec | 15, 15, 12, 12
- Barbell Upright Row | 12, 12, 12
Ab Circuit [4 rounds - 90 seconds)
- Crunch | 20 reps
- Knee Down Push Up | 10 reps
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