Pulled biceps out today to help recover injury, but threw in some extra forearm work. First DELOAD workout in a long while. I decided to add a set or two to each exercise but to leave 2-5 reps in the hole on each set. So more volume for calorie consumption but turning the dial WAY back on intensity. This Deload phase will continue for probably a few weeks. Been on the grind way too long.
Tbar Land mine row – 3 sets of 10
Supinated med MAG Cable row 3 sets of 15
Narrow Supinated MAG Pull down 3 x 12
DB Shrugs 110 x 20, 2 rounds
incline supported Kettlebell row (sup grip) 60 x 20, 2 rounds
Banded Hypers – blue shorty x 30, 2 rounds
Giant set (pump)
Hammer Str Pulldown x 10 , Straight arm rope pulldown x8 , top half of pulldown x 10 , 3 rounds
Rear delt standing cable 30 x 20, 3 rounds
Flexor Wrist curls – 135 x 25, 2 rounds
Extensor Wrist curls – 45lbs x 21
Stretch
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