Routine A Week 1 - Back, Shoulders & Abs

9:30 AM

What a disaster!
I was pushing but the body just didn't want to respond.


5 minutes warm-up
5 minutes stretching

Back
Lat Pull Unders
(warms) 10 x 80, 10 x 90, 10 x 90
Drop Sets
6 x 140 - 6 x 90
4 x 150 - 5 x 90

T-Bar Rows
(warms) 10 x 45, 10 x 45
Drop Sets
9 x 70 - 8 x 55
8 x 70 - 8 x 55

Rope Pull Downs
(warms) 10 x 70
8 x 80
10 x 60

Shoulders
Standing Dumb Bell Press
(warms) 10 x 25, 10 x 25
Drop Sets
6 x 45 - 7 x 25
5 x 50 - 5 x 30

Super Sets
Dumb Bell Front Raise 11 x 22.5
Seated Side Laterals 8 x 15
------------------------------------------
Dumb Bell Front Raise 9 x 22.5
Seated Side Laterals 10 x 10
------------------------------------------
Dumb Bell Front Raise 8 x 20
Seated Side Laterals 8 x 10 (Delts did not want to work today)

Abs
Hammer Strength Ab Crunch
(warms) 12 x 25
16 x 40
16 x 35
15 x 30

5 minutes cool down
10 minutes stretching