#Back Attack

2 Warmup Sets
Back Extensions: 20 Reps, Toes to Bar: 10 reps, Single arm rotator cuff -12 reps

Lower Back
Deficit Dead-lift Conventional (stand on 2 – 45lb plates): (4) 10 x 135lbs
8 Set PUMP Superset:
Wide Grip Pull-downs: 15 x 100lbs, Seated Rows(From Top Pulley): 15 x 80lbs
6 Set PUMP Superset:
ISO Cable Rows: 15 x 50lbs, Cable Pullovers 15 x 50lbs
3 Sets of Upper Back/Shoulder PUMP:
Arrows: 15 x 5lbs
T’s: 15 x 5lbs
Y’s: 15 x 5lbs
Chest supported winding press: 15 x 5lbs
Regular Press: 15 x 5lbs

Dumbbell Shrugs: 10 Reps (slow with stretch at the bottom) x 50lbs
#SquatLife
Box Squat: (4) 10 x 95lbs

Nutrition
11am – 8 Chicken Breast, 1 1/2 cup veggies, handful nuts
5pm – 8 oz chicken, 1 cup veggies, 1/2 avocado
7pm Carb Spike – 2 banana’s and PB

Supplements
Multi-Vitamin
Pre
MegaWatt V2 PreWorkout
AlphaSurge DRV
Post
BCAA
Check out the stack I’m currently on.

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