6.9.21 Workout: Back & Traps

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Shred: (Overhand Grip Chest Supported on Incline Bench Barbell Rows, 3 sets of 12 reps), (Underhand Grip Chest Supported on Incline Bench Barbell Rows, 3 sets of 12 reps), (Single Arm DB Rows, 3 sets of 15 reps on each side), (DB Lat Pull-Overs, 3 sets of 20 reps), (Standing Shrugs w/ Barbell, 2 sets of 15 reps), (Standing Shrugs w/ DB’s, 2 sets of 15 reps), Rest 60-90 seconds between sets

Cardio: 60 minutes of medium to low 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)

Bulk: (Overhand Grip Chest Supported on Incline Bench Barbell Rows, 3 sets of 10 reps), (Underhand Grip Chest Supported on Incline Bench Barbell Rows, 3 sets of 10 reps), (Single Arm DB Rows, 3 sets of 12 reps on each side), (DB Lat Pull-Overs, 3 sets of 16 reps), (Standing Shrugs w/ Barbell, 2 sets of 12 reps), (Standing Shrugs w/ DB’s, 2 sets of 12 reps), Rest 90-120 seconds between sets

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