MONDAY MAYHEM! BACK/SHOULDERS SUPER SETS

HAPPY MONDAY!!! LETS KICK THE MONDAY BLUES OUT OF YOU WITH SOME SUPERSETS! IF YOUR TRYING TO GAIN SOME DENSITY AND MASS 2-3 SETS 8-10 REPS 60 SEC REST HEAVY WEIGHT AS YOU CAN STAND. FOR TONING UP AND BURNING FAT 3-4 SETS 12-18 REPS 30 SEC REST IN BETWEEN SETS...LETS GO!

• PLATE LOADED PRONE BACK ROW
• MILTARY PRESS WITH BARBELL
• HIGH ROW BARBELL
• SHRUGS PLATE LOADED

• PLATE LOADED LAT PULL DOWN
• DUMBELL SIDE RAISES
• PULL UPS (ASSISTED OR NONE)
• BARBELL FRONT RAISE

• CABLE SINGLE ARM ROW
• EXT ROTATION (CABLE)

SIX PACK TIME!

• WEIGHTED DECLINE CRUNCH
• WEIGHTED DECLINE RUSSIAN TWIST
• SUPER MAN PLANKS

FINISH UP 15-20 MIN OF STEADY BUT NOT TO HEAVY CARDIO TO GET THE BLOOD FLOWING AND MUSCLE REPAIR STARTED. DO WORK!