BACK with MOLLOY FITNESS 2016
I met MOLLOY in 2015 at a local bodybuilding gym where I was staying in south west London. After a few minutes of talking with the guy I knew a few things. He was as mad about bodybuilding as I was, he was as keen to inspire others like me and he was a crazy FKR and a really good bloke.
It wasn’t till a year later in 2016 that we finally got to hit the gym floor together and ‘cause some havoc!
Massive thank you to MOLLOY FITNESS.
BACK PROGRAM:
Cable Rope Pull Overs
3 sets x of 20-30 reps
Chin Ups
1 set to failure
3 x Pyramiding Up and Down
Cable Rows
5 sets x of 20 reps – moving the weight up and down the stack.
You can chose any weight as long as you alternate between heavy and light and you get 20 reps each set. (e.g. 30 kilos x 20 reps. 50 kilos x 20 reps. 35 kilos x 20 reps. 40 x kilos 20 reps…)
Wide Grip Rows
3 sets x of 30 reps
Try the last exercise as a pyramid exercise, going up in weight 5 sets by 5 reps. Then you break and repeat the exercise, starting with the weight you ended on and going back down in weight 5 sets by 5 reps till you get to the weight you started on.