*banded internal & external rotations

Reverse Grip Bench vs. chains

  • Bar x 30 x 2
  • Bar x 10 - added 80 in chains
  • 95 x 10
  • 135 x 5 - 120 in chains
  • 185 x 5
  • 225 x 3
  • 275 x 5 x 2
  • 285 x 3 - 145 in chains
  • 245 x 10 x 2

One arm pressdown

  • 50 x 15 x 3

Pulldown

  • 225 x 10 x 3

DB Lateral

  • 40 x 15 x 3

American Bar Curls

  • 3 sets of 15 reps

I trained with Amon Amarth today and had a decent day. No one else was in the gym so I had free run.

chains home