Shared Program

Back and Tri

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I just rocked a 01:13 workout based on my Back and Tri program, logged using Reps & Sets on my iPhone. Check it out.

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Cycling

105:00 5 RPE 6

Stretching

105:00

Superset

18 x 20kg One Arm Row
28 x 30kg Close Grip Bench Press
REST 01:00
38 x 20kg One Arm Row
48 x 30kg Close Grip Bench Press
REST 01:00
58 x 20kg One Arm Row
68 x 30kg Close Grip Bench Press
REST 01:00
78 x 20kg One Arm Row
88 x 30kg Close Grip Bench Press
REST 01:00
98 x 20kg One Arm Row
108 x 30kg Close Grip Bench Press
REST 01:00

Superset

18 x 36kg Lat Pull-Down
28 x 27kg Triceps Push-Down
REST 01:00
38 x 36kg Lat Pull-Down
48 x 27kg Triceps Push-Down
REST 01:00
58 x 36kg Lat Pull-Down
68 x 27kg Triceps Push-Down
REST 01:00
78 x 36kg Lat Pull-Down
88 x 27kg Triceps Push-Down
REST 01:00
98 x 36kg Lat Pull-Down
108 x 27kg Triceps Push-Down
REST 01:00

Superset

18 x 50kg Reverse Grip Bent-Over Row
28 x 15kg Bench Dip (weighted) legs on Swiss Ball
REST 01:00
38 x 50kg Reverse Grip Bent-Over Row
48 x 15kg Bench Dip (weighted) legs on Swiss Ball
REST 01:00
58 x 50kg Reverse Grip Bent-Over Row
68 x 15kg Bench Dip (weighted) legs on Swiss Ball
REST 01:00
78 x 50kg Reverse Grip Bent-Over Row
88 x 15kg Bench Dip (weighted) legs on Swiss Ball
REST 01:00
98 x 50kg Reverse Grip Bent-Over Row
108 x 15kg Bench Dip (weighted) legs on Swiss Ball
REST 01:00

Wide Grip Cable Seated Row

15 x 36kg
REST 00:20
25 x 36kg
REST 00:20
35 x 36kg
REST 00:20
45 x 36kg
REST 00:20
55 x 36kg
REST 00:20
65 x 36kg
REST 00:20
75 x 36kg
REST 00:20

Lying Triceps Extension (Dumbbell)

15 x 6kg
REST 00:20
25 x 6kg
REST 00:20
35 x 6kg
REST 00:20
45 x 6kg
REST 00:20
55 x 6kg
REST 00:20
65 x 6kg
REST 00:20
75 x 6kg
REST 00:20
85 x 6kg
REST 00:20
95 x 6kg
REST 00:20

Superset

120 Swiss Ball Jack-Knife
210 Swiss Ball rollout
310 Swiss Ball Mountain climber
400:40 Swiss Ball Plank
REST 00:45
520 Swiss Ball Jack-Knife
610 Swiss Ball rollout
710 Swiss Ball Mountain climber
800:40 Swiss Ball Plank
REST 00:45