Killer #Back

2 Set Superset Warmup
Back Extensions: 20 reps, 5 count pause AB Wheels: 10 reps
3 Rep Max — Wide Stance, Low Bar Good Mornings: 3 x 135lbs, 3 x 185lbs, 3 x 225lbs, 3 x 245lb
8 SUPERSETS:
V-BAR Pull-downs: 12 x 160Lbs, Chest Supported DB Rows: 12 x 50lbs
6 TRI-SETS:
Wide Grip Pull-Ups: 10 reps, Arrows: 15 x 25lbs, 1 Arm Rows: 15 x 70lbs
3 SUPERSETS:
Heavy Dumbbell Pullovers: 12 X 70lbs, Straight Bar Under Grip Row: 20 x 75lbs
FRONT SQUAT 1 Count Pause: 1 x 135lbs, 1 x 185lbs, 1 x 225lbs, 1 x 245lbs
3 Sets – Lying Leg Extensions: 5 x 100lbs
Conditioning
Lunges: 4 times around basketball court
Nutrition
11am – 8 oz Chicken Breast, 1 cup veggies, 1/2 avocado
5pm – 10oz ground turkey, 1 cup veggies, 1/2 avocado
7pm Carb Spike – 2 Bananas
Killer day! This workout is the 1st of the new programming for the month and it had me lit up like a Christmas tree.

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