#Back Buster

2 Sets Warmup
Back extensions – 20 reps, Weighted Crunches – 20 reps (25lb plate)
Conjugate Lower Back Work
Good Mornings: 3 x 95lbs, 3 x 135lbs, 3 x 185lbs, 1 x 225lbs, 1 x 245lbs, 1 x 275lbs, 1 305lbs, 1 x 315lbs

8 Super Sets: Wide Grip Pull-ups: 10 reps, 1 Arm Dumbbell Rows – 15 x 75lbs

6 Super Sets: Seated Rows: 15 x 170lbs, Arrows – 15 x 25lbs

5 Super Sets
Standing Cable Pullovers – 15 x 100lbs, High Rep GHDS – 15 x Orange Bands
Front Squat Max 1 Second Pause: 1 x 135lbs, 1 x 185lbs, 1 x 225lbs, 1 x 245lbs, 1 x 285lbs
10 minutes fast pace lunges on Treadmill, 15 minutes on stepper

Nutrition
11 am 8oz Chicken Breast, 1 cup of veggies, ½ avocado
6pm 8oz Beef Roast, 1 cup of veggies, 6oz of almonds
8pm Carb Spike Bowl of cereal with whole banana

This back session was killer getting through the 1st 8 Super Sets was daunting you’ve got to push yourself to grow. Kill it Everyday!

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