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April 09, 2019

By Built4TheHunt Trainer: Courtney Perez

 

Goal:  Increase Bow Draw Weight

Monday- Back

  • Bench Rows 4 x 10
  • Lat Pulls 4 x 10
  • Seated Rows 4 x 10
  • Upright Rows 4 x10
  • Rope pull downs 4 x 10

 

Tuesday- Shoulders

  • Shoulder Press 4x10
  • Kickbacks on fly machine 4x10
  • Upright Rows 4x10
  • Bent over rows 4 x10
  • Shrugs  4x10
  • Deltoid Flys  4x10

 

Wednesday- Active Recovery Day / Grip Strengthening

  • 30 Min light Cardio
  • Stretching
  • Plate Pinches 3x10
  • Forearm rope 3x10

 

Thursday - Arms

  • Overhead ropes   3x10
  • A-bar pushdowns  3x10
  • Tricep Kickbacks  3x 10
  • Hamer curls 3x10
  • Reverse curls 3x 10
  • E-Z bar curls  3x10
  • Single arm isolated dumbbell curls 3x10

 

Friday- Chest

  • Pec Deck 4x12
  • Flat Bench 4x12
  • Incline Bench 4x12
  • Upper and Lower Cable crosses 4x12

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