Day 2: Horizontal Push/Pull
A1. Seated Rows: 12 reps
A2. Dumbbell Bench Press: 10 reps
Perform five rounds, resting two minutes between rounds.
B1. GHR Blackburns: 10 reps
B2. Elevated Push-Ups: max reps
Perform four rounds, resting 90 seconds between rounds.
C. Single-Arm Dumbbell Row: 12 reps
Perform five rounds, resting 15 seconds between arms and 90 seconds between rounds.Back to top