PM Training - Back/Delts/Calves
Warmup:
Elliptical - 2 mins
Cable upright rows: 10 - 4x10
Straight-arm pulldowns: 5 - 2x12; 6 - 1x8, 1x10
Bent-over 1-armed DB row: 50lb DB - 2x8*, 3x7*
Calf raises on step: 3x40, 1x42, 1x40
Wide-grip pulldowns: 9 - 2x10; 10 - 1x7, 1x8
Seated O/H DB Press: 25lb DBs - 25lb DBs - 2x8; 30lb DBs - 3x8
Front raises w/30lb DB (held in both hands): 3x8, 1x10
Crunch on fitball w/50lb DB - 4x20
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