December 23, 2012In Sean's SessionsBy Sean Lerwill1 Minutes

Sean training outdoors

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