Monday, May 20th, 2013

Bend Intense + Posterior Chain/Upper Body Pull + Upper Body Push/Flexors
A. Deadlift @ 30×1, 5-7 repetitions x 3 sets, rest 2 minutes between sets.
B1. Back Extensions @ 30×1, 12-15 repetitions x 3 sets, rest 1:30
B2. Supinated Pull Ups @ 30×1, 4-8 repetitions x 3 sets, rest 1:30
Negative Pull Ups/Ring Rows and Bicep Curls for those who cannot do Supinated Pull Ups.
C1. Close Grip Bench Press @ 30×1, 5-7 repetitions x 3 sets, rest 1 minute.
C2. DB Powell Raises @ 30×1, 8-10 repetitions/each arm x 3 sets, rest 1 minute.