Simple session today but pretty tough. Only four exercises, 1 back, 1 triceps, supersetted together for 6 sets, then 1 chest exercise & 1 biceps exercise supersetted together for 6 sets. Technique was paramount on each rep, rather than rushing through the exercises. Slow and steady.
Warm up: 5mins cardio & mobility
Weighted Pull-ups/Rope cable Triceps Ext supersets
12 x wide grip weighted pull-ups
12 x triceps ext
90 sec rest
12 x wide grip weighted pull-ups
12 x triceps ext
90 sec rest
12 x wide grip weighted pull-ups
12 x triceps ext
90 sec rest
12 x close grip weighted chin-ups
12 x triceps ext
90 sec rest
12 x close grip weighted chin-ups
12 x triceps ext
90 sec rest
12 x wide grip pull-ups
12 x triceps ext
Weighted dips (concentrating on
Eccentric portion)/biceps barbell curl supersets
12 x weighted Dips
12 x barbell curl
90 sec rest
12 x weighted Dips
12 x barbell curl
90 sec rest
12 x weighted Dips
12 x barbell curl
90 sec rest
12 x weighted Dips
12 x barbell curl
90 sec rest
12 x weighted Dips
12 x barbell curl
90 sec rest
12 x weighted Dips
12 x barbell curl
90 sec rest
