WORKOUT\r
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Lat pulldown (hammer-grip)\r
5 sets - 15, 12, 10, 8, 6 reps\r
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Underhand lat pulldown \r
4 sets - 12, 10, 8, 6 reps\r
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V-bar pulldown\r
4 sets - 12, 10, 8, 6 reps\r
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Barbell Row\r
4 sets - 12, 12, 10, 10 reps + 5th set of paused reps until failure\r
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T-bar Row\r
4 sets - 12, 10, 8, 6 reps\r
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Dumbbell Pullover\r
3 sets - 20, 15, 12, reps\r
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Rear Delt Dumbbell Flyes (face-down on 45 degree bench)\r
4 sets - 25, 20, 15, 12 reps\r
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Duo Shrugs\r
4 sets - 10 reps with the weight in front of body, 10 reps behind\r
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Underhand Tricep Exercise superset\r
4 sets - 10 reps regular underhand pushdown + 10 reps overhead underhand extension\r
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Classic & Personalized Workout and Nutrition Plans? \r
Cont me: Wesleyvissers@hotmail.com\r
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