Put Forth Effort

“If you change the way you look at things, the things you look at change.” —Wayne Dyer

Back Day

Warm up 

Backwards treadmill walk – 10 min

5 rounds of:

100 jump rope skips

15 push-ups 

10 pull ups

Core Training (focus on contraction)

2 rounds of : 

50 stick twist 

50 stick side bends 

25 reverse crunches 

10 leg raises

50 ankle taps

50 flutter kicks 

10 ab wheel 

Barbell rows – Underhand Grip

12@135lbs

12@155

12@175

12@195

Deadlift 

6@195lbs

6@225

6@245

6@275

DB lat raises 

4×12@25lbs 

Cable bar pullover

12@85lbs

12@100

10@115

8@130

Single Arm DB row 

12@60lbs 

10@70

8@80

8@90

Seated DB Bent Over Rear Delt Raises 

4×12@30lbs 

Lat pull downs 

12@85lbs

12@100

12@120

12@140