Wednesday - PULL-C

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

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

Deadlif AMRAP 1 20 - 30

Alternating Dumbbell Bicep Curl 4 8 to 10 per side 60 sec.

Pendlay Row 4 8 to 10 60 sec.

Dumbbell Upright Row 5 10 to 15 30 sec.

Barbell Bent-Over Row (Underhand) 5 8 to 10 30 sec.

Dumbbell Hammer Curl 5 8 to 10 30 sec.

Dumbbell Shrug (Front) 5 10 to 15 30 sec.

Advanced Ball Crunch (Obliques) 5 15 per side 30 sec.

Floor Crunch (Obliques) ALTERNATE 5 15 per side 30 sec.

Floor Wiper 5 10 to 15 per side 30 sec.