4/30/19 – Saturday – Back Day

Part 1 – Lunch

Midday Workout

Tuesday, April 30, 2019 at 12:48 PM

Pull Up

Set 1: 5 reps

Set 2: 5 reps

Set 3: 5 reps

Set 4: 5 reps

Set 5: 5 reps

Set 6: 5 reps

Set 7: 5 reps

Set 8: 5 reps

Inverted Row (Bodyweight)

Set 1: 5 reps

Set 2: 5 reps

Set 3: 5 reps

Set 4: 5 reps

Set 5: 5 reps

Set 6: 5 reps

Set 7: 5 reps

Set 8: 5 reps

Chin Up

Set 1: 5 reps

Set 2: 5 reps

Set 3: 5 reps

Set 4: 5 reps

Set 5: 5 reps

Set 6: 5 reps

Set 7: 5 reps

Set 8: 5 reps

Part 2 – After work

Afternoon Workout

Tuesday, April 30, 2019 at 5:35 PM

Bent Over Row (Barbell)

Set 1: 80 lb × 10

Set 2: 80 lb × 9

Set 3: 80 lb × 8

Set 4: 80 lb × 7

Set 5: 80 lb × 6

Set 6: 80 lb × 5

Set 7: 80 lb × 4

Set 8: 80 lb × 3

Set 9: 80 lb × 3

Reverse Fly (Dumbbell)

Set 1: 15 lb × 10

Set 2: 15 lb × 10

Set 3: 15 lb × 10

Set 4: 15 lb × 10

Front Raise (Dumbbell)

Set 1: 25 lb × 10

Set 2: 25 lb × 10

Set 3: 25 lb × 10

Set 4: 25 lb × 10

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