Surge Challenge Workout 9
Lats
Row with gray band and Fat Gripz x10
Darden Pullover 71.5x8
Supinated Pulldown with gray band x8
Stimulate
Darden Pullover 71.5lbs x8
Flutter
Darden Pullover 71.5lbs x 20 sec
Triceps
Pump
Did 3 sets of band presdowns (green band) 12, 11, 9 reps
Stimulate
OH DB extension 71.5lbs x8
OH DB extension 71.5lbs x 8
Flutter
OH Band extensions (green) x 25 se
Biceps
Narrow band curl with fat gripz x8
2 sets of wide grip band curl w gripz x8
Stimulate (did one arm at a time due to lack of DBs) 22 lb DB
DB Zottman Curls x10
DB Hammer curls x10
DB curls x10
Flutter
Band curls green band 30 sec.
Chest
BP with gray band x10
Flyes with gray band x10
Push-ups x10
Stimulate
BP with gray band x10
Flutter
BP with orange band about 30 sec.