"The Wing Maker" (Back & Calves from 11.16.14)

Sorry this took me so long to post!  This is my Back workout from Sunday I was telling you about. Takes about an hour +10 to complete...

1000m row
Pull-ups: 20 ( I broke them into sets of 5 (so no excuses) and switched my grip every set. If you can't do these - I had my girlfriend do 3 negatives in place of every one of my sets)
Ring or TRX row: 4 sets of 10
Wide-Grip Lat Pull-down: 3 sets of 12
Bent Over Row w/Olympic Bar: 1 warm-up set to test then 3 sets of 8-12. I got up to the Olympic bar + 2 45lb plates but then I always start to bounce so :/

1-armed db Row: 4 sets of 12 each arm ( work your way up every set!).
Incline reverse lateral fly with wrist rotation: 3 sets of 12 you really want to keep you chesticles right at the top of that bench! And when you extend your arms, you should be making a "T" shape. A lot of times people keep there arms to low and make an "A"
Standing machine reverse fly: 3 sets 12
SUPERSET
Standing Calve Raise: 3 sets of 20, turn those toes every set
Weighted Back Extension : 3 sets of 15-20, squeeze at the top. I did a 25lb plate but you don't need to go ham on this to feel it I promise.
SUPERSET
Seated Calve Raise: 3 sets of 20, turning your toes every set

     

Let me know how it goes! Go HEAVY or don't even talk to me. There's a lot of chesticle in that photo. Yes, I totally noticed that. Whatev. Happy Tuesday!

Have a great day!
Tristan
xox