Day 4, Week 5: Back and Shoulders Hypertrophy Day
Pulling Power Exercise speed work: Seated Cable Row6 x 3 reps with 65-70% of normal 3-5 rep max@ 90 lbs 13 reps, 20 sec rest, 5 reps (70% of 120 = 84; 70% of 125 = 87.5)
Hypertrophy pulling movement:Wide Grip Pull ups2 x 8 reps@ 80 lbs assisted
Hypertrophy pulling movement:Seated Cable Row (narrow grip)3 x 8 reps@ 105 lbs
Hypertrophy pulling movement:One Arm Dumbbell Row2 x 15 reps@ 40 lbs each hand
Reverse Flyes2 x 15 reps@ 15 lbs each hand*Did twelve reps on first set; I miscounted. -_-
Hypertrophy pulling movement:Close Grip Pull downs2 x 20 reps@ 80 lbs
Seated Bent Over Rear Delt Raise2 x 15 reps@ 20 lbs each hand
Hypertrophy shoulder movement:Seated Dumbbell Shoulder Presses (Hammer grip)3 x 8 reps@ 32.5 lbs each hand*Did each arm separately was easier
Hypertrophy shoulder movement:Standing Upright Row w/dumbbells2 x 15 reps@ 27.5 lbs each hand
Hypertrophy shoulder movement:Side Lateral Raises w/dumbbells2 x 12 reps@ 17.5 lbs each hand
Front Raises2 x 12 reps@ 15 lbs each hand
Medicine Ball Twists3 x 30 repsw/12 lb medicine ball
Ab Plank3 x 45 sec
Cardio: Treadmill, 40 minToday's HR: 173 to 175 BPM @ 5 mph; 135 to 138 BPM @ 2 mph
Running 5 min x 4 @ 5mphWalking 5 min x 4 @ 2mphAlternated walking and running.
Information. Motivation. Supplementation.
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