12.15.20 Workout: Back, Abs, Biceps

Shred: (Up & Under Leg Pull-Ins on Floor, 3 Sets of Continuous Reps for 30 seconds), (Hammer Strength Machine Lat Pull-Downs, 4 sets of 16 reps), (Hammer Strength Machine Rows w/ Partial Reps Mixed In, 1 rep = 1 full rep + 1 partial rep, 4 sets of 10 reps), (Seated Underhand Grip Lat Pull-Downs on Overhead Cable, 4 sets of 8 reps, Dropset 12 reps), (Preacher Curl 21’s = 7 half reps from bottom + 7 half reps from top + 7 full reps, 2 sets), (Preacher Curls w/ Partial Reps Mixed In, 1 Rep = 1 full rep + 1 half rep, 3 sets of 12 reps), (Plank until failure, rest 15 seconds, plank again until failure) Rest 60-90 seconds between sets

Cardio: 40 minutes of medium exertion (exertion rates are different for all of us, so for me: running would be high exertion, fast walk/jog for medium exertion, slow walk for low exertion)

 

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