All out Back Attack
*Stay Disciplined With the Rest Times*
(OPTIONAL START)-Deadlifts- do 3 warm up sets, get to a working weight, do 5 sets of 5-8 reps here. I would prefer conventional pulls here
-Close Grip Pull downs- start with 20 reps to warm up. Then do 15, 12, 10, 8. Increase weight each time. For your 5th set, I want you to do 20 reps again, lighter weight and then hold for a stretch for 30 seconds.
-Smith Machine Rows- 4 sets of 10-12. Squeeze and hold the squeeze for 2 seconds. Weight shouldn’t be too heavy on these. Stay strict with form.
-Straight Bar Cable Pullovers- 4 sets of 20,(rep scheme should be a 1 second squeeze, 1 second decent, 1 second ascent)
-Low Rope Cable Rows-4 sets of 12 (squeeze and hold these suckers for 1 second each rep)
-Wide Grip Pulldowns- 5 sets of 10-12 reps. DON’T CHEAT HERE!! Stay upright, using your lats not your momentum. Hold on the bottom for 1 second each rep.
-Seated Close grip Cable rows- 3 sets of 15-18
-Dumbell Shrugs- take a 45 second rest in between sets here. 5 sets of 12-15
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