August 21, 2019 at 03:55PM

with @derekgundersen back and triceps Midday Workout
Wednesday, August 21, 2019 at 12:59 PM

Bent Over Row (Barbell)
Set 1: 135 lb × 5
Set 2: 155 lb × 5
Set 3: 175 lb × 5
Set 4: 175 lb × 5

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
Set 9: 5 reps
Set 10: 5 reps
Set 11: 5 reps
Set 12: 5 reps

T Bar Row
Set 1: 45 lb × 10
Set 2: 90 lb × 10
Set 3: 115 lb × 8
Set 4: 135 lb × 3
Set 5: 135 lb × 4
Set 6: 115 lb × 6
Set 7: 90 lb × 10
Set 8: 45 lb × 10

Reverse Fly (Dumbbell)
Set 1: 15 lb × 10
Set 2: 20 lb × 10
Set 3: 25 lb × 8
Set 4: 25 lb × 10
Set 5: 20 lb × 10
Set 6: 15 lb × 12

Shrug (Barbell)
Set 1: 185 lb × 12
Set 2: 185 lb × 12
Set 3: 185 lb × 12
Set 4: 185 lb × 12

Triceps Extension (Dumbbell)
Set 1: 25 lb × 10
Set 2: 30 lb × 10
Set 3: 35 lb × 10
Set 4: 40 lb × 10
Set 5: 45 lb × 6
Set 6: 50 lb × 4
Set 7: 50 lb × 10
Set 8: 45 lb × 8
Set 9: 40 lb × 6
Set 10: 35 lb × 8
Set 11: 30 lb × 10
Set 12: 25 lb × 10
https://ift.tt/2HfzT4A

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