Wide #Back

2 Sets Warmup
Back Extensions: 20 reps, AB Wheels: 10 reps ( 5 sec hold at bottom)
RACK PULL (Conventional stance with the bar placement at mid shin level): 3 x 135lbs, 3 x 225lbs, 3 x 285lbs, 1 x 315lbs, 1 x 365lbs, 1 x 405lbs, 1 x 425lbs
8 SUPERSETS:
V-BAR Pull-downs: 12 x 160Lbs, Chest Supported DB Rows: 12 x 50lbs
6 TRI-SETS:
Wide Grip Pull-downs: 15 x 160lbs,, Arrows: 15 x 25lbs, 1 Arm Rows: 15 x 70lbs
4 SETS:
Cable Pullovers: 15 x 100lbs

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
20 Minute Max incline treadmill
Nutrition
11am – 8oz Chicken Breast, 1 cup Veggies, ½ avocado
5pm – 10oz Ground Turkey, 1 cup veggies, ½ avocado
7pm Carb Spike – 2 bananas

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