Tweet12 Minutes treadmill
Assisted pull-ups 85x8, 85x9, 85x7, 85x7?
Seated cable rows on 25s 120x13, 125x10, 125x7, 120x8
Antione wide grip 70x12, 75x10, 75x8, 75x7
Smith shrugs 225x15, 275x13, 315x8, 315x

The Antoine wide grip is a large pulldown where your stand away from the machine with a track stance placing one foot on the seat. I used a wide grip last bar and pull to just under my chest. I guess it’s a hybrid pulldown row. I saw John meadows having Antione valliant do them hence the name.


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