Hit the ymca for a quick lat, upper back, bicep, ab workout. This was done during the kids hour long swim practice. I had some work to do with some email replies before I trained so I had a half hour to play with for workout time.
machine row
4 warm ups sets
work set
stack for 15 reps, rest 30 seconds, 12 reps, rest 30 secs, 10 reps, rest 30 secs, 8 reps, rest 30 seconds, 5 reps
wide grip lat pulls
2 sets of 15
wide grip face pulls with 30 seconds rest
5 sets of 15
alt db curl
5 sets of 8 with 30 seconds rest in between sets
ab machine
5 sets of 12 with 30 seconds rest.
I did this in 15 minutes and then hit treadmill at 3.0 for 15 minutes
i want to feel fresh when it's time to pull at the meet so these short rest periods are for a purpose.