Routine A

Back

Week 3

BB row/warm4X. 45, 95, 115, 135 Working4X. 185, 205/205x2, 225/135/95 Reps. 12, 11-7, 11-7, 10-14-15

Palms up pulldowns/warm1X 80 working4X 170, 180/180, 190/190, 200/90 reps 15, 12-6,  12-5, 10-15

Close grip pull down/working4X. 140x3, 140/70  reps 12,12,12,12-15

Standing DB row/working3X 50x2, 55/25 reps 13,13,11-13

Did 15 sprints in the morning with a total of 40mins cardio time. 10mins incline walk post training at night. 

Did close grip pulldown with nothing holding legs down.