Superset Day 3 Back, Triceps
Last nite’s workout was awesome! AND my legs are even MORE sore today (Monday) than they were yesterday after Saturday’s Superset Hell Legs workout =0) My back and triceps are already very sore from yesterday. I was hangin with the fam so I was able to workout at my ole hometown 24hr gym, good times. Here’s how the ass kicking went:
Day 3
Back, Tris, Calves
Superset 1 (5 sets of 20)
Standing Calf Raise 70, 70, 70, 70, 85lbs
Seated Calf Raise (Rotary) 180, 180, 180, 180, 180lbs
Superset 2 (6 sets of 12,10,10,8,8,15)
Barbell Rows (Overgrip and wide) 60, 60, 70, 70, 80, 80lbs!!
Straight Arm Dumbell Pullover (be careful) 30, 30, 35, 35, 35, 35!
Superset 3 (5 sets of 12,10,8,8,15)
Undergrip Lat Pull 60, 70, 70, 70, 70lbs
Incline Cable Skull Crusher 40, 40, 40, 45!, 45lbs!
Superset 4 (5 sets of 15)
Assisted Pull Ups 110lbs assist hold for one sec on ‘top’ of pullup
Overhead Cable Rope Press
Superset 5 (5 sets of 20)
Machine V Grip Rows 60, 60, 60, 60, 60lbs
One Arm Cable Pulley Tricep Pressdown 25lbs each
