Stretch for 5 minutes.
1 set of Bent Over Barbell Rows with 135 lbs. for 12 reps.
- 30 second rest before proceeding to next set.
5 sets of Bent Over Barbell Rows with 185 lbs. for 6-8 reps.
- Super set with 5 sets of Shoulder Width Pull Ups for 6 reps.
- 30 second rest between sets, and 120 second before proceeding to next exercise.
4 sets of Hammer Strength Lat Pull Downs with 265 lbs. for 12 reps.
- Super set with 4 sets of Bicep Barbell Curls with 60 lbs. for 10 reps.
- 30 second rest between sets, and 120 second before proceeding to next exercise.
5 sets of Face Pulls with 30 lbs. for 20 reps.
- Super set with 5 sets of Boat Pose Crunches for 20 reps.
- No rest between sets, no rest between super sets, and 120 second rest before proceeding to next exercise.
4 sets of Front Plate Raises with a 35 lbs. plate for 16 reps.
- Super set with 4 sets of Overhead Barbell Press behind head with 70 lbs. for 12 reps.
- 30 second rest between sets, and 120 seconds before proceeding to next exercise.
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Osa McDonald (Athlete)
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