WEEK 2 - DAY 2 (TUESDAY) BACK & ABS

**NOTE THAT EVERY EXERCISE NEEDS TO BE DONE WITH 2 WARM UP SETS VERY LIGHT AND FOR 15 REPS**

** EACH REPETITION SHOULD BE AROUND 2-3 SECS UP AND THE SAME DOWN (MUSCLE UNDER TENSION) AND THE REST INBETWEEN EACH SET  45 SECONDS**

• THIS WEEK HIGH INTENSITY TRAINING 
• THIS WILL INVOLVE WHERE MARKED 7 SECONDS REST IN-BETWEEN SETS**

WARM UP AS PER VIDEO

SEATED ROW/MACHINE ROW (7 SECONDS REST IN-BETWEEN SETS)

1 SET OF 15 REPS TO FAILURE

1 SET OF 10-12 REPS TO FAILURE

1 SET OF 6-8 REPS TO FAILURE

1 FINAL SET OF 2-6 REPS TO FAILURE

BENT OVER ROW (7 SECONDS REST IN-BETWEEN SETS)

1 SET OF 15 REPS TO FAILURE

1 SET OF 10-12 REPS TO FAILURE

1 SET OF 6-8 REPS TO FAILURE

1 FINAL SET OF 2-6 REPS TO FAILURE

WIDE GRIP LAT PULL DOWN (7 SECONDS REST IN-BETWEEN SETS)

1 SET OF 15 REPS TO FAILURE

1 SET OF 10-12 REPS TO FAILURE

1 SET OF 6-8 REPS TO FAILURE

1 FINAL SET OF 2-6 REPS TO FAILURE

CLOSE GRIP PULL DOWN (7 SECONDS REST IN-BETWEEN SETS)

1 SET OF 15 REPS TO FAILURE

1 SET OF 10-12 REPS TO FAILURE

1 SET OF 6-8 REPS TO FAILURE

1 FINAL SET OF 2-6 REPS TO FAILURE

STANDING CABLE CLOSE GRIP LAT PUSH DOWN (7 SECONDS REST IN-BETWEEN SETS)

1 SET OF 15 REPS TO FAILURE

1 SET OF 10-12 REPS TO FAILURE

1 SET OF 6-8 REPS TO FAILURE

1 FINAL SET OF 2-6 REPS TO FAILURE

ABS

CRUNCHES (7 SECONDS REST IN-BETWEEN SETS)

5 SETS EACH TO FAILURE

PLANK

2 SETS HOLDING PLANK FOR 60 SECONDS OR AS LONG AS ONE CAN

COOL DOWN AS PER VIDEO