Accessory Day

Lat Pull Downs V-Bar
(Increase Weight Each Set)
Set 1 14 REPS
Set 2 10 REPS
Set 3 7 REPS
Set 4 5 REPS
Set 5 AMRAP (select weight to do 30+ Reps)

Barbell Rows
(Increase Weight Each Set)
Set 1 14 REPS
Set 2 10 REPS
Set 3 7 REPS
Set 4 5 REPS
Set 5 AMRAP (select weight to do 30+ Reps)

Cable Rows using Wide Grip:
(Increase Weight Each Set)
Set 1 14 REPS
Set 2 10REPS
Set 3 7 REPS
Set 4 5 REPS
Set 5 AMRAP (select weight to do 30+ Reps)

Reverse Grip Curls
(Increase Weight Each Set)
Set 1 14 REPS
Set 2 10 REPS
Set 3 7REPS
Set 4 7 REPS

Dumbbell Curls w/Static Hold
Set 1 20 REPS (each arm)
Set 2 15 REPS (each arm)
Set 3 10 REPS (each arm)
Set 4 12 REPS (each arm)
Set 5 AMRAP (select weight to do 30+ Reps)

Triceps Extensions Wide Grip
Set 1 20 REPS
Set 2 15 REPS
Set 3 10 REPS
Set 4 12 REPS
Set 5 AMRAP (select weight to do 30+ Reps)

Preacher Curls
Set 1 20 REPS
Set 2 20 REPS
Set 3 20 REPS
Set 4 20 REPS

Planks:
Set 1 20 SEC
Set 2 20 SEC
Set 3 20 SEC
Set 4 20 SEC

Cool Down Cardio:
Treadmill Incline at 3.0 - Speed at 2.5-3.0 for 15 min

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