03C – 5/3/1 ROW – CYCLE 3.1

I like a little explosive work in my programming, today was the day I finally got to it. Its also nice to row your body weight for sets.

  1. Bent-Over Barbell Row: 90×10, 115×5, 135×3, 160×3, 180×3, 205×12.
  2. Pendlay Row: 115x5x10.
  3. Clean Shrug: 135×12, 225×9, 315×6, 315×2, 275×5.
  4. Standing Rear DB Fly: 30×12, 35×10, 40×8, 45×8, 50×6.
  5. Dumbbell Scaption: 10×12,10,10.
  6. External Rotation: 10×10,10,9.

TOTALS: 21,030 lbs. 5 exercises. 24 sets. 8/10. 54 minutes. Playlist: Assuck, Doom.

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