Bent over Row

3X20

​

Bent over Reverse Fly

3X20

​

Superman hold

3X20

 

Then

 

WITH OR WITHOUT EQUIPMENT

21-18-15-12-9: MANMAKERS

50 ALT lunges After Each Set

 

** If lunges hurt your knees do box/chair step-ups instead.

 

Workout will go as followers: you will complete 21 MANMAKERS followed by a 50 alternating lunges, then 18 MANMAKERS followed by 50 alternating lunges etc etc until you reach 9 manmakers.

 

Bent over Row:

Bent over Reverse Fly:

Superman Hold:

Manmaker: no equipment: