For this Wednesday’s 300 WOW! (workout of the week) I did Back and Tricep. I used the sandwich model I’ve discussed before with a total-body movement first (bread), then the specific muscle groups targeted for the workout (meat), then core (other bread).
Dumbbell Swing
Rep: 25-15-10
Close-Grip Supinated Lat Pull Down
Reps: 25-15-10
Rope Tricep Extensions
Reps: 25-15-10
1-Arm Dumbbell Row
Reps: (Go heavy) 5-5-5-5-5-5-5-5-5-5
Lying Dumbbell Tricep Extension
Reps: (Go heavy) 5-5-5-5-5-5-5-5-5-5
Core/Abs – Wheel Rollouts
Reps: 25-15-10