Today was back! This workout was fast paced and super focused.
Everything is 4 sets
Meadows rows
90x12
1arm BB rows
80x12
1arm DB dead stops( row with a pause at the bottom, I don't rest the DB on the ground, I let it hang for a good stretch)
100x8
Hammer grip pull-ups(body weight)
12 reps
Wide grip pull-ups(body weight)
8 reps
Inverted wide grip rows
10 reps
DB pullovers-ss-DB shrugs with a 3 sec pause at the top
55x8-ss-55'sx14
Incline DB rows(lay face down on an incline bench)-ss-BB shrugs with a 3 sec pause at the top
25'sx15-ss-135x12
Reverse hyperextensions(1 giant set)
60 reps
Deadlifts
225x8
Normal hyperextensions(1 giant set)
50 reps
Done, sweating like crazy and had a great pump! I am leaning out nicely with this supp-d! These short rest periods are great! Even though I'm not lifting the heavy weights that I normally do the workout are intense and just keep going there really are no breaks. The two super sets that I did, I just kept going back and fourth between both workouts until all four sets were done, no rest. I love me some supp-d! Best pre w/o I've tried to date!