This was my workout on Friday with Ash Rideout PT/Osteopath at Urban Kings.

It wasn’t a huge workout but felt good and we felt exhausted after.

General warm up

Deadlifts 2 x 10 warm up 4x 6-8 reps working sets.

Seated row 4 sets 6-8 reps
After 4th set TRX row to max

Lat pull downs 4 sets 6-8 reps
After 4th set complete 10 full pull IPS wide grip or to maximum


10 ez bar curls straight to concentration curls 10 each arm 3 x sets

Bicep 30s hold one arm mud point of curl and curl other arm for 10 then switch then curl both arms for 10 use a light weight!!!


10 full sit ups 10 back extensions in a circuit x3


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