Put Forth Effort

Back Day

Cardio 

Incline Treadmill walk – 30 min @ 3.0mph 

5 rounds of:

100 jump rope skips

10 pull-ups  

Core Training (focus on contraction)

2 rounds of : 

50 stick twist 

50 stick side bends 

12 hanging leg raises 

50 reverse crunches 

50 ankle taps

50 flutter kicks 

Deadlifts 

6×12@135lbs 

DB lat raises 

6×12@20lbs 

Barbell rows – overhand grip 

4×12@115lbs 

• superset 

Barbell rows – underhand grip 

4×12@115lbs 

Seated cable low row 

6×12@100lbs 

Cable rope pullover 

6×12@70lbs 

Lat pull downs 

6×12@100lbs 

Seated DB Bent Over Rear Delt Raises 

6×12@20lbs