15 min warm-up on upright bike

seated cable rows
12@20 / 12@30 / 10@40 / 10@40
machine wide grip chins
12@72.5 / 10@65 / 6@65
hyperextensions
3x15

standing machine lat raises
2x12@5 / 2x10@7.5
DB shrugs
2x12@6 / 2x10@8 (pulsed 10@8)

standing BB curls
2x12@10 / 2x10@15
DB preacher curls
2x12@4 / 2x10@6

3x25 of seated twists; leg raises; crunches

warm-down

---

Comments