Today is the dramatic follow up to yesterday’s Push Day, none other than Pull Day, baby.
Let’s get it…
Pre-Workout: 2 scoops of C&C Muscle Milk, 5G Glutamine, 2g Kre-Alkalyn.
SRP = second rest period. So if you see “60SRP” it means I rested for 60 seconds in between sets.
Back Extensions – 3 sets of 8, 15-30SRP. These are basically a warm-up. Don’t go past a neutral spine, because I feel you’re unnecessarily compressing the spine when you do.
Rack Pull – [bar above the knee, no lifting straps] 225×8, [ with straps], 275×8, 315×5, [no straps] 225×5.
I recorded a set of these for you guys, and I should have it up in a day or two.
Bent-Over Row – 200×8, 7, 8, 60SRP
HammerStrength Lat Pulldown – 150×9, 8, 7, 60SRP
HammerStrength Shrugs – 3 plates on each armx10, 10, 10, 30SRP
Upright Cable Row – 110×8, 8, 8, 30SRP
Machine Preacher Curl – 95×10, 7, 7, 30SRP
Wide Grip/Close Grip Cable Curl – 50×3 sets
I explain these bad boys on camera so you guys can see what I’m talking about, and I’ll attach it to the end of the Rack Pull video.
Delt Flies – 15×10, 17.5×10, 10, 10, 10, 15SRP
Forearm Roller – 12.5lb plate x 3 sets, rolling the weight up and letting it down is one set.
Incline Walk – 15 minutes
Post-Workout: 20oz Gatorade, 20 minutes later 2 scoops C&C Muscle Milk, 5g Glutamine, 2g Kre-Alkalyn.
Alright, cats, that’s it for today. If you don’t have a forearm roller, or your gym doesn’t have one [I guess they get stolen a lot], then you need to. You can get a fantastic one at Wal-Mart for a cool $20. I believe it’s the best exercise for your forearms, hands down.
As always, you’ll never regret a workout.