Accessory Day

ACCESSORY DAY 

 

Lat Pull Downs Wide Grip

(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)

 

T-Bar 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 V-Bar:

(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)

 

Dumbbell Hammer Curls

(Increase Weight Each Set)

Set 1 - 14 REPS (each arm)

Set 2 - 10 REPS (each arm)

Set 3 - 7REPS (each arm)

Set 4 - 7 REPS (each arm)

 

Straight Bar Curls

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)

 

Triceps Extensions V-Bar

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)

 

Floor Lying Dumbbell Tricep Extensions 

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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