Stretch for 5 minutes.
1x12 Bent Over Rows with 135 lbs. barbell.
- 30 second rest.
5x5 Bent Over Rows with 185 lbs. barbell.
- 90 second rest.
4x6 Pull Ups
- super set with 4x16 Seated Rows, alternating arms, with 100 lbs.
- 90 second rest.
5x8 Lat Hammer Pull Down with 270 lbs.
- 90 second rest.
3x12 Reverse Flies with 30 lbs. dumbbells.
- super set with 3x8 Lateral Raises with 27.5 lbs. dumbbells.
- 90 second rest.
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Osa McDonald (Athlete)
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