Thursday Dec 12, 2019


Alex
21 DAYS OF GAINS: Day 12 of 21

A) Tempo Strict Pullups: 3 Sets- Max Reps (4:4:4:1) or
2 Second Negative- Pullups: 3 Sets: 7-10 reps

B) DB Rear Delt Flys: 100 Reps in the least amount of sets as possible.

C1) DB Bicep Curls: 4 Sets- Max Reps
C2) Pronated Bicep Curls: 20-20-20-20

D) Barbell Row- Build up to a heavy set of 6 reps., followed by:
 8 Reps- Reduced weight (tempo 2:2:2:2)
10 Reps- Reduce weight (tempo 2:2:2:2)
12 Reps- Reduced weight (tempo 2:2:2:2)
14 Reps- Reduced weight (tempo 2:2:2:2)
16 Reps- Reduced weight (tempo 2:2:2:2)

E) Banded Lat Pulldowns: 20-20-20-20

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