For Wednesday, we will begin the workout with a 20 minute elliptical session. Next week, I will change the HIIT sessions to use either the stairmaster or plyometrics. I have not decided yet.
superset: wide-grip lat pull down – 5 x 10, rest for a 10 second count then do 2-4 more reps with same weight
superset: Wide grip seated cable row – 5 x 10, rest for a 10 second count then do 2-4 more reps with same weight
superset: Hammer strength rows (wide grip) – 4 x 10 heavy as possible 10 reps til failure each arm
superset: Hammer strength rows (inside grip) – 4 x 10 heavy as possible 10 reps til failure each arm
Triset Single-arm dumbbell row – 4 x 10, rest for a 10 second count then do 2-4 more reps with same weight
Triset Close-grip cable row – 4 x 21 method
Triset Single-arm dumbbell row – 4 x 8, chest on incline bench, (3/3 tempo)
standing t-bar row – 4 x 10
wide-grip lat pulldown – 4 x 21 method, behind neck
back extensions 4 x 25
Abs
ab wheel – 4 x 25
decline bench situp – 4 x 25
ankles to hands – 4 x 20
