Crazy #Back Pump


3 Set Superset Warmup

Back Extensions: 20 reps, Toes to Bar: 10 reps

8 Super- sets
Behind the Neck Press – 20 x 135lbs, Single Arm Rotator Cuff – 10 x 10lbs
6 Super-sets
Lying Side Laterals Incline-12 x 20lbs (Hammer style), Lying Side Laterals Flat -12 x 20lbs (Hammer style)
4 Super-sets
Around The World Rear Delt Fly’s- 2 rounds = 1 set x 10lbs, Dumbbell Shrugs – 10 reps ( Super slow with a stretch)
3 Super Sets
Zach Homol Front Raise: 12 x 40lbs, Shoulder Flys: 12 x 10lbs

Front Squat: (4) 10 x 135lbs

400 meter walking lunges
11am – 10 oz Chicken Breast, 1 cup veggies, nuts
5pm – 10oz ground Turkey, 1 cup veggies, nuts
7pm Crab Spike – 2 bananas

MegaWatt V2 PreWorkout
AlphaSurge DRV
Check out the stack I’m currently on.

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