I got in a good back and calf workout this afternoon. I incorporated a little bit of the high rep for back, but it was pretty much a low volume, high intensity workout:
stretch thoroughly/ warm-up with pulldowns
wide-pull-up: 34
row: 135-6; 185-6; 20 back extensions; 235-6; 285-4 + 3 drop-sets
medium-under-grip-pulldown: 200-13
double D-grip pulldown: 180-10
1-arm row: 100-10
machine calf: 90-50; 135-40; 180-30; 225-20; 270-15
calf press: 450-23+ 1 drop set
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