# @protein.papi_ on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/C06sM4BMM48
- **Gondola URL:** https://gondola.cc/posts/58956285-proteinpapi-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/15e44383b8.jpg
- **Posted:** 2023-12-16T14:25:54.000+00:00
- **Account Owner:** Victor Miranda (@protein.papi_) — https://gondola.cc/protein.papi_

## Caption

WORKOUT BLUEPRINT: TEMPO 2:0:2 

1: WEIGHTED PULL UPS 
4 SETS X 10 REPS 

2: BIRDDOG ROWS 
4 SETS X 10-12 REPS 

3: TBAR ROWS 
4 SETS X 12 REPS 

4: REVERSE FLYS 
4 SETS X 15 REPS 

5: REVERSE CRUNCHES WEIGHTED 
3-4 SETS X 30 SECONDS

6: OFFSET MARCHES 
3-4 SETS X 30 SEC 

REST 2 MIN APPROX 
CONTROLLED REPS | TIME UNDER TENSION A MUST! 

#backworkout #backday #coreworkout #corestrength #corestability #backdayworkout #torontotrainer #torontopersonaltrainer

## Stats

- **Views:** 17,522
- **Likes:** 845
- **Shares:** 0
- **Comments:** 42

## Tags

backdayworkout, coreworkout, backworkout, backday, torontotrainer, torontopersonaltrainer, corestrength, corestability

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