Viking Back And Shoulder Split

Rest 45-60 seconds. For the sets that decrease in reps always increase the weight with each one.

Back

Pull Ups – 5×5

Single Arm Bent Over Dumbbell Row – 2 sets of 10,8,6. (6 total sets)

Seated Underhand Lat Pulldown 2 sets of 10,8,6. (6 total sets)

Seated Close Grip Cable Row – 3 sets of 14,12,10. (9 total sets)

Shoulder (don’t forget to warm up)

Barbell Military Press – 3 sets of 10

Side Lateral Raise – 3-4 sets of 12,10,8 (9-12 sets total)

Plate/Kettle Bell High Pull – 3 sets of 12

Rotational Shoulder Press – 3 sets of 20 (10 on each shoulder)

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