Warm up: Pullups/Kolov presses/Upright rows/dips, 3 rounds, 10 - 15 reps, no rest
Pendlay Rows
120kg * 5 for 3 sets
Machine Rows
65 * 12 for 3 sets
Lat pulldowns
87.5 * 20 for 3 sets
Rear delt rows
20 * 15 for 3 sets
Decided to try this movement since I realized it didn't make sense that I don't do a compound movement for the rear delts. Maybe this will help build it up. Either way I like the feel of these. Pretty easy recovery type workout.
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