Back and Bi's

Triple Threat- (three exercises done in a big superset)
Chin Ups- 10 reps
Db Rows- 12 reps
T Bar Rows- 12 reps  Do all three one after another without stopping. Take a break after each round and restart. These are hell make sure you give it everything you have. THERE IS NO CRYING IN POWERLIFTING!


SUPERSET- Bench Pull Overs- (lay across a bench with your shoulder blades on the bench and you hips lower than your chest. Take a db held I both hands, with your arms straight lower the db as low behind your head as you can and then pull back over until your arms are back to vertical. Make sure to take as big a breath as you can at the beginning of each rep and hold it until you return the db to the vertical position.) Do 3x15


Rear Delts (dbl arms) 3x10


Bicep Death!
SUPERSET- Ez Bar Curls- 4x10, Arnold Concentration Curls- 4x10,
Banded Hammer Curls- 4x10


Abs- Arnold Twist- 50 reps, Knees to Chest- 50 reps, DA- 50 reps


Have fun!


Coach George W. Phipps