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Week 9 Day 3 Exercise 0 Warm Up Back and Shoulders
20 seesaw bent over row- light weight 5-10lbs
12 shoulder internal rotation each arm - light band
12 shoulder external rotation each arm- light band
15 lat pulldowns - light band
10 single arm dumbbell strict press with 2 second up and 2 second down -light weight
Extras
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Week 9 Day 3 Exercise 1 Barbell Row and Chin Ups
4 sets
Set 1 15 light weight barbell row, immediately followed by 15 band assisted or machine assisted chin ups
Set 2 12 heavier barbell row immediately followed by 12 band assisted or machine assisted chin-ups with a 2 second slow count on descend each rep
Set 3 10 heavier barbell row i... -
Week 9 Day 3 Exercise 2 Barbell Strict Press and Bent Over Dumbbell Reverse Fly
4 Sets
Set 1 10 light-medium reps immediately followed by 12 reverse flys
Set 2 8 medium reps immediately followed by 12 reverse flys
Set 3 6 heavier reps immediately followed by 12 reverse flys
Set 4 3 heavy reps immediately followed by 12 reverse flysNotes: Increase barbell weight e...
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Week 9 Day 3 Exercise 3 Single Arm Dumbbell Row
3 sets of 15 reps each arm
Notes: Rest 60 seconds between sets
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Week 9 Day 3 Exercise 4 Conditioning
10 minute AMRAP (AMRAP means as many rounds as possible of)
50 single jump rope
15 push pressNotes: Set a 10 minute timer. Continue to repeat both movements until the 10 minutes are up. Rest as little as possible in between both movements. Stay moving!
