Wednesday - PULL A

BACK, BICEPS, TRAPS & OBLIQUES - PULL A - #12WeekChallenge

EXERCISE Sets Rep Goal Rest Set 1 Set 2 Set 3 Set 4 Set 5
Deadlif 5 7, 7, 6, 4, 3 2-3 min

Deadlif AMRAP 1 20 - 30

Barbell Bicep Curl 4 8 to 10 60 sec.

Lat Pulldown 4 8 to 10 60 sec.

Barbell Upright Row 5 10 to 15 30 sec.

Dumbbell Bent-Over Row 5 8 to 10 per side 30 sec.

Barbell Reverse Curl 5 8 to 10 30 sec.

Dumbbell Shrug 5 10 to 15 30 sec.

Wood Chopper 5 15 per side 30 sec.

Standing Dumbbell Oblique Crunch 5 20 per side 30 sec.