Big #Back

2 Sets Warmup
Back extensions – 15-20 reps, Weighted Crunches – 20 reps (25lb plate)
Conjugate Lower Back Max Effort Work
Use 3 reps till you make a 1 rep max
Good Mornings: 3 x 95lbs, 3 x 135lbs, 3 x 185lbs, 1 x 225lbs, 1 x 275lbs, 1 x 315lbs
8 Super Sets: Wide Grip Pull-ups: 10 reps, 1 Arm Dumbbell Rows – 15 x 80lbs
6 Super Sets: Seated Rows: 15 x 200lbs, Arrows – 15 x 25lbs
5 Super Sets
Standing Cable Pullovers – 15 x 100lbs
Lying Leg Curls: 15 x 25lbs
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
Nutrition
11am – 8oz Chicken Breast, 1 cup veggies, 1/2 avocado
6pm – 8oz Chicken Breast, 1 cup veggies, ½ avocado
8pm Carb Spike – 2 Bananas, few scoops of peanut butter

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