Back Attack

Warmup: GHD: 15 reps, Back Extensions: 15 reps, Weighted crunches: 25 reps
Then: 1 set :Walking Lunges: 2-3 minutes

A.M ABZ
100 Ab Wheels – 4×25 reps, 5 sets Heavy Cable Crunches
8 x 150lbs

Conjugate Method Squat & Deadlift cluster
Back Squat to Sumo Deadlift: 135 to 135lbs, 225 to 225lbs, 275 to 275lbs, 315 to 315lbs, 315lbs to 365lbs

8 SUPERSETS
Wide Grip Pulldowns: 10 x 125lbs, 1 Arm Row: 8 x 80lbs

4 SET SUPERSET
V-Bar Pulldowns: 15 x 125lbs, 3 way cable pullovers: close/medium/wide – 10/10/10 x 80lbs

4 SET TRI-SET
Y’s: 15 x 15lbs, Arrows: 15 x 15lbs, T’s: 15 x 15lbs, Serrano Presses: 15 x 15lbs

Conditioning 400m Lunges

P.M ABZ
Weighted Crunches: 8 sets 25 x 25lbs, Straight Leg Lifts: 6 sets of 25 reps
Nutrition
11am – 10oz Chicken Breast / 2 cup veggies / avocado
6pm – 10oz Chicken Breast / 2 cup veggies / avocado
8pm Carb Spike – 2 Bananas / 1 Scoop of Level-1

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

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