So, you have seen my Workout one pushing programme, which you can view here, take a look at my workout two, pulling programme.
Warm Up: 1km Crosstrainer level 6 (x-training properly, not using the momentum of the machine)
Cardio: Rower 2000m original aim in 8 mins...not gonna happen! Now aiming for under 10 mins.
1. Assisted Chin ups 35kg 12 reps
Pulley 15kg 12 reps
2. Bicep Curls 12.5kg barbell 12 reps
Single arm rows 8kg dumbell 12 reps
3. Power Clean 20kg Olympic Bar 8 reps