Video introduction Nla Performance Supp-D - YouTube
Back and Shoulders today
Rack Pull Shrugs
135x10 10 shrugs per pull
225x8 5 shrugs per pull
245x6 5 shrugs per pull
225x8 5 shrugs per pull
135x10 10 shrugs per pull
Db Bent Over Row
90x10 per side
110x10 per side
125x5x2 per side
Straight Arm Push Downs
60x15/12/8 8 second rests between
55x15/12/8 8 second rests
50x15/12/8 8 second rests
Wide Grip Lat Pulls (front)
140x10x4
Face Pulls (top position)
60x10x6 15 second rests between sets
Delt Destroyers
30x15x4
Seated Hammer Press
90x12x3 15 second rest between x 3 for a total of 9 sets
Back and Shoulders today
Rack Pull Shrugs
135x10 10 shrugs per pull
225x8 5 shrugs per pull
245x6 5 shrugs per pull
225x8 5 shrugs per pull
135x10 10 shrugs per pull
Db Bent Over Row
90x10 per side
110x10 per side
125x5x2 per side
Straight Arm Push Downs
60x15/12/8 8 second rests between
55x15/12/8 8 second rests
50x15/12/8 8 second rests
Wide Grip Lat Pulls (front)
140x10x4
Face Pulls (top position)
60x10x6 15 second rests between sets
Delt Destroyers
30x15x4
Seated Hammer Press
90x12x3 15 second rest between x 3 for a total of 9 sets