Today’s workout: Back, Rear Delts and Triceps
Seated Cable Row (outward intention with shoulder width grip and bar travelling to sternum) 4×10 * 2second isometric holds on each rep, plus 5 partials at the end of each set), rep tempo 4-0-1-2, rest period 40 seconds
Bent Over Barbell Rows (outward intention) 6x 14,10,7,7,10,14, rep tempo 4-0-1-0, with rest period 40 seconds
Reverse Grip (Assisted) Pull-Ups 4×10 +NOS (last set), tempo 4-0-1-0, rest period 40 seconds
Supine 60 degree Incline Cable Pulldowns (lean back with core tight) 4×10, tempo 4-0-1-0, rest period 40 seconds
Bent Over DB Lateral 4×10+ NOS (last set), tempo 4-0-1-0 superset with
Bent Over Band Laterals 4×10 +NOS (last set), tempo 4-0-1-0, rest period 40 seconds after superset
Double Rope Pressdowns with elbows behind body 3×15 with 2 second isometric hold, tempo 4-0-1-2 superset with
Decline (slight) Barbell Tricep Extensions 3×7, tempo 4-0-1-0 rest after superset 40 seconds
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