Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Strict Pull-Ups

Lat Pulldowns

Seated Neutral Grip C ...

Lying DB Pullover on ...

Barbell Skull Crushers

Standing Tricep Exten ...

Settings

Workout

Tuesday

Upper Body Posterior (Back & Triceps) Warm-up
Workout Definition

3 Rounds
15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar)
5 iron cross (each side)
5 down dog/seal pose transitions
--

Strict Pull-Ups

7 Sets
Set 1: 10 reps
Set 2: 8 reps
Set 3: 6 reps
Set 4: 4 reps
Set 5: 6 reps
Set 6: 8 reps
Set 7: 10 reps

*Rest 2:00-2:30 b/t sets

*Attempt to add a small amount of weight (2.5 – 5lbs) from last week’s loading

Lat Pulldowns

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight, stay the same or build across sets

Seated Neutral Grip Cable Row

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight, stay the same or build across sets

Lying DB Pullover on Bench

4 sets: 12 reps

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight, stay the same or build across sets

Barbell Skull Crushers

4 sets: 12 reps

*Rest 1:00-1:30 b/t sets

Standing Tricep Extension w/ band

4 sets: 15 reps

*Rest 1:00-1:30 b/t sets

--
Cooldown/Mobility
Workout Definition

1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats
1 min thread the needle (each side)
1 min tricep lacrosse ball smash (each side)

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, June 21, 2022

Male Clients

Luke
Smidt

Mayhem Bodybuilding

1 x 4

10-bw 8-10 6-15 4-25 6-25 4-15 6-10

Female Clients