Blog

Chest and back – 17th January 2013

Sean Lerwill pullups (credit snhfoto)

Warm-up:
Mobility
Light weight DB press
Light weight Lat Pull Down

  • Supersets of:
    • 1a. Dumbbell Press
    • 1b. Wide grip lat pull down
      5 sets x 10 reps, Rest 90secs, Tempo 4010
  • Supersets of:
    • 2a. Incline Dumbbell press
    • 2b. Underhand shoulder width grip pull down
      5 sets x 10 reps, Rest 90secs, Tempo 4010
  • Dumbbells pec flyes
    4 sets x 10 reps, Rest 90secs, Tempo 4010
  • Reverse grip incline dumbbell press
    1 set x to failure

Sean Lerwill - Author

Sean is an former-Royal Marines Commando Officer & Physical Training Instructor. He has been published as a writer five times, has a BSc in Molecular Genetics and a Post Graduate Certificate in Education. He is also a MaxiNutrition ambassador.

New eBook: The Ration Pack Diet
Plus: Pass the PRMC