Routine A Week 3 - Back, Delts & Abs / HIIT

6:00 AM

5 minutes warm-up
5 minutes stretching

Back
Lat Pull Unders
(warms x 3) 10 x 60
Drop sets
5 x 150 - 6 x 100
4 x 150 - 6 x 100

T-Bar Rows
(warms x 2) 10 x 45
Drop Sets
10 x 90 - 8 x 70
9 x 90 - 8 x 70

Rope Pull Downs
(warms) 10 x 50
11 x 80
10 x 80

Shoulders
Standing Dumb Bell Press
(warms x 2) 10 x 20
6 x 50
5 x 50
4 x 50

Some shoulder pain - feeling a little over-trained finished with 2 light sets Side Laterals 2 x 10 x 15

Abs
Dragon Flags - felt like my abs needed to really be worked hard
18 x body weight
14 x body weight
12 x body weight

HIIT
Eliptical
20 minutes

10 minutes cool down
10 minutes stretching