Back & Shoulders
Assisted Pull-ups wide grip 4x4,5,5,4 *assisted amount of weight 30lbs,36lbs,36lbs,36lbs
BB bent over row 3x9,7,8 45, 50,50
Rope pulldown 3x5,10,10 60lbs,50lbs,50lbs
DB side laterals 3x9,7,7 12.5,15,15
BB upright row 3x11,10,10 30,30,40
Db rear delt fly 3x10,10,10 7.5,7.5,10
Cardio intervals
Precor 2 minutes warm up L4. 7 high intensity intervals 20 seconds each at L7. 2 minutes cooldown.
Chest and shoulders are sore already from yesterdays workout. Noticing front and middle delts much more defined than rear delts. However, definition is improving in all areas of the body. Yeayy
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