10.28.20 Workout: Back & Abs

Shred: (Underhand Grip Hammer Strength Machine High Lat Rows Superset Crunches on Decline Bench, 4 sets of 12 reps on each side 5th set is 20 reps with both sides together, 20 reps Crunches), (Seated Close Hammer Grip Lat Pull-Downs on Overhead Cable, 4 sets of 16 reps), (Kneeling Lat Pull-Downs on Cables w/ Handle Grips, 3 sets of 20 reps), (Pull-Up Superset Knee Raises, 3 sets of reps until failure, watch video for substitution) rest 60-90 seconds between sets

Bulk: (Underhand Grip Hammer Strength Machine High Lat Rows Superset Crunches on Decline Bench, 4 sets of 8 reps on each side 5th set is 20 reps with both sides together, 15 reps Crunches), (Seated Close Hammer Grip Lat Pull-Downs on Overhead Cable, 4 sets of 12 reps), (Kneeling Lat Pull-Downs on Cables w/ Handle Grips, 3 sets of 15 reps), (Pull-Up Superset Knee Raise, 3 sets of reps until failure, watch video for instructions/substitution) rest 90-120 seconds between sets

 

\"\"

\"\"

Check Out Our Latest Workouts!