Phil starts off with wide grip pull ups: 3 sets of 10 reps. Next is barbell rows: 3 sets of 10 reps. Next is reverse grip barbell rows: 1 warm-up set of 8 reps, 2 working sets of 8 reps. He felt stronger doing these than the overhand grip. Next is one arm db rows: 3 working sets of 8-12 reps. He was using some heavy ass weight aka bronco weights as he called them. Next is cable pull downs (reverse motion) FST-7. This is perfect hitting a back double bi pose.
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