Upper Body Pull
Warm-up: seal jacks/x-jacks/basic jacks/bent knee iron cross/supine straight leg raise/band static pec stretch x 2/external rotation 8lbs x 2 sets of 12/internal rotation stretch x 2
- Lat Pulldown - 50lbx20/100x5/150x5/200x5/250x5/260x5
- Bent Barbell Row - 135x/225x5/255x5
- 1 Arm Row - 125x8/125x8
- Seated High Pulley Row - 150 x 3 sets of 8
- Dumbell Curl - (1 set) 60x3>45x4>30x7 (drop set)
- JC Band Bicep Curls 15/10/10 .30 sec rest between sets
- DB Wrist Curls - 40x10/40x8/30x12
- Zotman Curls - 20x10/20x10
- Single Leg Standing Calf Raise - 3x8
- Seated Calf Raise - 70 x 3 sets of 12
Static stretch hams, calves, lats, triceps, biceps, forearm flexors.
Foam rolled quads.
Time to complete: 75 minutes.
Post workout: 1 serving P90X Results & Recovery Drink mixed w/ 1 serving of BSN Cell Mass.
Awesome workout! Next sessions is Legs/Shoulders/Traps/Core.