Workout #500

Weights – Back and Biceps Explosion

 

Time: 60 mins

Clearly, this workout is all about the supersets and, although there are only 4, this workout should make you want to cry big alligator tears. Make sure you push yourself harder each set and try to increase the weight on every set, whenever possible. If you can’t complete all the reps each set, don’t worry. It’s a good thing.

4 rounds:

  • Superset: Barbell Bent-over Rows & Machine Lat Pulldowns
    • Rep pattern: 20/20, 15/15, 12/12, 8/8
    • 2 min rest between rounds

4 rounds:

  • Superset: Close grip Low Row & Lying Down Cable Curls
    • Rep pattern: 20/20, 15/15, 12/12, 8/8
    • 2 min rest between rounds

4 rounds:

  • Superset: Close Grip Lat Pulldowns &  Standing Cable Rows
    • Rep pattern: 20/20, 15/15, 12/12, 8/8
    • 2 min rest between rounds

4 rounds:

  • Superset: Hammer Curls & Rear Delt Flies
    • Rep pattern: 20/20, 15/15, 12/12, 8/8
    • 2 min rest between rounds

5 Min AMRAP:

  • Rope hammer curls to failure
  • 30 sec rest
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