Swoleness personified

Reverse grip lat pulldowns
90 x 10
130 x 10
170 x 3 x 10

DB Rows
135 x 5
135 x 2 x 15

Front/back shoulder press
45 x 10
95 x 8
115 x 6
135 x 3 x 6

These are 6 front/6 back per set

L’s, T’s, W’s and shit
10# per exercise 10 each

Dips
50 total reps

GHD situps
4 x 8

Its a wrap

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Dump, and Hump
Facebook group run by myself and my wife, Sarah. We talk about fitness, health, the gut biome, and sexuality.


Ashman Strength is located at City Gym KC at 7416 Wornall Road in KCMO.


Reach me through the contact page.

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