EMM Fitness

Friday, April 3 - Week 1 of 12
TODAY'S WORKOUT

Day 3 - PULL STRENGTH + CONDITIONING

Week 1 - Option 1
1 Rowing Machine (warm-up)
1x5 min — rest
Moderate pace, lat engagement
2 Lat Pulldown
4x10-12 60s rest
Wide grip. Wks 9+ try assisted pull-ups.
3 Seated Cable Row
3x10-12 60s rest
Squeeze shoulder blades. Don't jerk.
4 Single-Arm DB Row
3x10-12/arm 60s rest
Pull to hip, squeeze lat.
5 Straight-Arm Pulldown
3x12-15 45s rest
Arms nearly straight. Feel the lats.
6 BB or EZ-Bar Curl
3x10-12 45s rest
No swinging. Slow eccentric.
7 Hammer Curl
2x12/arm 30s rest
Brachialis and forearm work.
8 Circuit: 3 rounds
3x10+10+200m — rest
Box step-ups, ball slams, row
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