XF The Journey

WOD

THURSDAY TURTLE BACK

WORKOUTS

Stretching

>Make sure you guys do your proper stretching from head down to toe. Especially the body parts that you're going to works on later. This will prevent from any injury later on.

Warm Up  

>Wide Grip Pull-Up  -  2 sets to failure

>Close Grip Pull-Up  -  2 set to failure

>Chin-Up  -  2 sets to failure

For beginners,if you cant do all the above exercise for warm-up,this is what you can do;

>Wide Grip Pull-Down (machine)  -  2 x 10-12

>Close Grip Pull-Down (machine)  -  2 x 12-15

Main Set Workout

1. One Arm Dumbbell Row  -    3 x 6-8 (Beginner)

                                                     3 x 10 (Advanced)

Main Muscle Work : Middle Back

2. DeadLift  -  3 x 6 (Beginner)

                                3 x 8-10 (Advanced)

Main Muscle Work : Middle Back

3. Straight Arm Lat Pulldown  -  3 x 6 (Beginner)

                                                         3 x 10 (Advanced)

Main Muscle Work : Lats

4. Hyperextension  -  4 x 6 (Beginner)

                                     4 x 8 (Advanced)

Main Muscle Work : Lower Back

5.Barbell Shrug  -  3 x 15-20 (Beginner)

                            3 x 20 (Advanced)

 Main Muscle Work : Traps    

                                                                                                 

 BETTER SORE THAN SORRY

 WORK HARD WORK SMART