Help keep your group healthy and happy!
6
-
minutes warming up
30
-
35
minutes working out
Back attack. Take your lats to pound town. Get warmed up with the classics and then hit some tempo today because time under tension makes diamonds. Or makes you cry. - Single-arm DB Row, pull that DB into the waistline.
Major Lift:
3 sets of 10 reps
Tempo Lat Pull Down
*Each rep is 3 count down, 3 count up
Rest 60 sec after each set
Girth Differential:
4 sets of 10 reps
Single Arm DB Row
Incline Chest Supported DB Rows
Rest 60 sec after each set
3 sets of 10 reps
Tempo Dante Rows
Each rep is 3 count down, 3 count up
Rest 60 sec after each set
Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.
🔓 Unlock for $19/mo*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
No Equipment Option
3 sets of 10 reps
Prone Presses
*Each rep is 3 count down, 3 count up
Rest 60 sec after each set
4 sets of 10 reps
Rotational Planks, per side
Reverse Plank Hip Lifts
Rest 60 sec after each set
60 sec Plank Hip Dips
Rest 60 sec
60 sec Plank Punches
Rest 60 sec
60 sec Plank Shoulder Taps
Have a question? Chat with your coach.
✅ Weigths and or bands for Lat Pull downs and Dante Rows
✅ Weights for Rows
✅ Bench or something to rest your body on for Chest Supported Rows
30-seconds of:
Plank Jacks
Clamshells, per side
Prone Presses
3 Rounds
6
-
minutes warming up
30
-
35
minutes working out
Back attack. Take your lats to pound town. Get warmed up with the classics and then hit some tempo today because time under tension makes diamonds. Or makes you cry. - Single-arm DB Row, pull that DB into the waistline.
Instructions, personalization options, and video demos are available for members only.
🔓 Unlock this Workout for Free*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
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Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.
Pulling Movements
