Core (30min)
4 exercises with 3 sets and each with a superset and my standard pause time between 1:00min and 1:30min.
A superset workout is when you alternate sets of two exercises with no pause in between. Example for my first core exercise with superset: First I do 12 Roman Chair Weighted Back Extensions and 12 Roman Chair Back Extensions without any pause in between, followed by a pause between 1:00min and 1:30min. Than I do the second set with 10 Roman Chair Weighted Back Extensions and 10 Roman Chair Back Extensions without any pause in between, followed by a pause between 1:00min and 1:30min. The third and last set for this exercise I do with 8 reps each.
Roman Chair Weighted Back Extension
Superset: Roman Chair Back Extension
12/12 – 10/10 – 8/8 reps
Oblique Roman Chair Weighted Side Bend Right
Superset: Obliques Roman Chair Side Bend Right
12/12 – 10/10 – 8/8 reps
Oblique Roman Chair Weighted Side Bend Left
Superset: Obliques Roman Chair Side Bend Left
12/12 – 10/10 – 8/8 reps
Roman Chair Weighted Back Extension Low
Superset: Roman Chair Back Extension Low
12/12 – 10/10 – 8/8 reps
Back
Power (50min)
4 exercises with 6 sets and my standard pause time between 1:00min and 1:30min.
Barbell Row
20 – 10 – 5 – 5 – 10 – 20 reps
Reverse Cable Fly
20 – 10 – 5 – 5 – 10 – 20 reps
One-armed Dumbbell Row
20 – 10 – 5 – 5 – 10 – 20 reps
Kneeing Cable Crossover Pulldown
20 – 10 – 5 – 5 – 10 – 20 reps
Back
Finisher (5min)
Alternating 3 sets of Wide Grip Pull-ups and 3 sets of Inverted Row with a pause time of 30 seconds. The whole purpose is to push every set to the maximum of reps. Your goal at this must be to reach only two Wide Grip Pull-ups less than in the Wide Grip Pull-up set before. Same with the Inverted Rows. Here are my numbers of reps for this finisher.
The whole purpose is to push every set to the maximum of reps. Your goal at this must be to reach only two Wide Grip Pull-ups less than in the Wide Grip Pull-up set before. Same with the Inverted Rows. Here are my numbers of reps for this finisher.
10 Wide Grip Pull-ups
30sec Pause
10 Inverted Rows
30sec Pause
8 Wide Grip Pull-ups
30sec Pause
8 Inverted Rows
30sec Pause
6 Wide Grip Pull-ups
30sec Pause
6 Inverted Rows
30sec Pause
