My brother went through my workout with me today, instead of doing his workout!We had so much fun!! It was nice having a workout buddy.
Day 4, Week 6: Back and Shoulders Hypertrophy Day
Pulling Power Exercise speed work:Seated Cable Row (shoulder width grip)6 x 3 repswith 65-70% of normal 3-5 rep max@ 90 lbs12 reps, then 10 reps, instead(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
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 handDid 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
Toe Touches 3 x 30 reps
Plank3 x 45 sec
Cardio: EllipticalToday's HR: 169 - 180 20 minInterval: 6/7Resistance: 7 1.93 mi223 cal
Information. Motivation. Supplementation.
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