TheWKOUT #266 - Back & Arms - Reps & Time


Welcome to your daily WKOUT. ** NOTE: - Theres 3 mins of static at the end I don't know why ... it's a mystery as it's a brand new mike ** Equipment Used - 2 x 16kg Weight 1 x 20kg Weight 2 x 7.5kg Weights Resistance Band - Optional Rack - Optional Bench - Optional The WKOUT : TheWKOUT Starts At 3.15 Minutes In TheWKOUT - 1.30 Work / 20 Seconds Rest Reps Listed Below 3 x Warm Up Skipping / Cardio 10 x Pull Ups or Wide Pushups Bentover Row & Flys x 10 Reps x 4 Rounds Bentover Flys Into Hammer Curl Single Row x 10 Reps - Left Single Row x 10 Reps - Right Arnold Press x 3 Rounds Bicep & Tricep Swing Row & Fly - 10 Reps - Left Row & Fly - 10 Reps - Right Pull Ups x 10 Reps Front Raise & Bentover Row Reverse Pull Ups Shrugs x 10 Bentover Row x 10 x 3 Rounds Resistance Face Pulls x 10 Bentover Flys Into Hammer Curl Bicep & Tricep Swing Front Raise & Bentover Row ( Static - Sorry ** Its a new Mike so I don't know why. ) Narrow Row & Bicep Curl Bicep & Tricep Over Head Row & L Fly Static Stops Here ** Row & & Bicep Curl Narrow Push Up & Row





 

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