Lats,Traps, Pecs & Delts
Thursday, March 17, 2011
Working to get some serious back and shoulder muscles! I want to be able to do a pull up!
Started out at home with my pull up bar - Jump up and isometrically hold at the top of pull up then lower slowly 1/3 of the way and pull back up to the top and squeeze. 5 sets of 5 reps with a 3 minute rest between sets.
Then to the gym:
10 minutes of Rowing Machine
Lat Pulls 2 x 15 x 90# close reverse grip
Dual Pulley Rows 2 x 15 x 75#
Standing Cable Back Flys 2 x 15 x 15#
Delt Raises 2 x 15 x 10#
Free Motion Cable Chest Press 2 x 15 x 40#
Low Bar Pull Up (like a reverse push up) 2 x 15
Standing Military Press 2 x 15 x 30#BB
Push Ups 2 x 15
Bench Press (incline bench) 2 x 15 x 40#BB
Supraspinatus Lift 2 x 15 x 5#
Overhead Rope Pull Downs 2 x 15 x 50#cable
Delt Pulls - against a high power resistance band - 2 x 15
I think I will be feeling this one tomorrow! LOVE IT!