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
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
Please Post Your Weights & Thoughts Below.
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