Normal warmup
10 min treadmill
Rotator warmup +back, traps, rear delts, his and hams get a light warm up.
-Cable pullover as a half warmup. To stretch the lats and engorge them with blood.
3-4 x 12-20 RPE 5
-Single arm 45 degree lat pulldown
3 x 8-15
-Smith bent row
Feeler sets of 1-5
Failure 4-8 + failure 9-15 last set is also a triple drop
-one arm db row
Failure 4-8 + failure 9-15
-single arm hammer underhand pulldown
4 x 12-20
-seated cable row for upper back superset with cable 45 degree shrugs
4 x 8-15 + 15-20
-Smith banded rack pull
4 x 8-15
-prone db rear delf flye
3 x 25-50
-preacher curl machine
4x 10-15 slow and squeeze
Whats your back day look like?
10 min treadmill
Rotator warmup +back, traps, rear delts, his and hams get a light warm up.
-Cable pullover as a half warmup. To stretch the lats and engorge them with blood.
3-4 x 12-20 RPE 5
-Single arm 45 degree lat pulldown
3 x 8-15
-Smith bent row
Feeler sets of 1-5
Failure 4-8 + failure 9-15 last set is also a triple drop
-one arm db row
Failure 4-8 + failure 9-15
-single arm hammer underhand pulldown
4 x 12-20
-seated cable row for upper back superset with cable 45 degree shrugs
4 x 8-15 + 15-20
-Smith banded rack pull
4 x 8-15
-prone db rear delf flye
3 x 25-50
-preacher curl machine
4x 10-15 slow and squeeze
Whats your back day look like?