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routine 1:
- 40 heavy lat pulldown (your weight , alternating grips)
- 100 each arm , light weight bent over rows
- 200 russian twists ( 35lbs )
- 50 heavy incline hammer strength
- 150 pushups
routine 2 :
- 40 heavy flat dumbbell press
- 100 flat dbell flys
- 75 hanging leg ups
- 50 heavy hammer strength mid row
- 150 behind the back cable shrugs
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