back blast Workout
20 minutes treadmill work
2 minutes incline at 3.0 pace, level 12
1 minute run at 7.0 pace
SUPERSET:
3x10 Bent Over Pendlay Row
3x10 Deficit Pushups
SINGLE SET:
Seated Close Grip Low Row Ladder
1x15, 1x10, 1x5 (rest 30 seconds) 1x5, 1x10, 1x15
1x12 Wide Grip Pull Up
10x Banded Wide Grip Pulldown
25 Decline Bench Reverse Crunch
1x12 Chin Up
10x Banded Chin Up Grip Pulldown
25 Decline Bench Reverse Crunch
1x12 Wide Grip Pull Up
10x Banded Wide Grip Pulldown
25 Decline Bench Reverse Crunch
1x12 Chin Up
10x Banded Chin Up Grip Pulldown
25 Decline Bench Reverse Crunch
SUPERSET:
3x8 Lat Pullover
25 Crunches
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