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

50 total reps

GHD situps
4 x 8

Its a wrap


Check out the SECOND AND BRAND NEW Ashman Strength System e-book.

Join the Ashman Strength Facebook Page.

Check out Pump, Dump, and Hump; a fitness group based around health, lifting, and sexuality run by my wife and myself.

To inquire about training, contact us for more information or to set up a call about remote coaching.

If you are local to Kansas City and wish to kickass at my gym, visit us at Kansas City Barbell for the ultimate training experience.


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