Today I jumped right into this workout:
- 8 Assisted pull ups
- 10 Reverse grip bent over barbell rows
- 10 1-Arm rows
- 10 Reverse bench flies 1 second hold at the top
We did this for 20 minutes and started each rep at the bottom of each minute, so your rest time was the time left after you finished your exercise before the next minute starts.
Then we did 30 seconds of as many assisted pull ups as possible.
Then we did 3 rounds of this circuit:
- 10 Incline dumbbell bench press
- 10 Barbell high pull
- 10 Standing reverse flies