Back Day

A.M ABZ
100 Ab Wheels – 4×25 reps
5×8 Heavy Cable Crunches

WARMUP — 3 SETS
Back Extensions: 25 reps, Walking Lunges: 1 minute

NEXT 4 WEEKS: Conjugate Method
Super Squat – Front Squat Max to Back Squat Max to Conventional Deadlift: 225 to 315 to 135, 315 to 405 to 225, 405 to 465 to 315

Pull-ups
Wide Grip Pull-ups: 100 reps total (low amount of sets possible): 20, 20, 15, 15, 15, 10, 10, 5

ROWS on ROWS TRI-SET — 5 sets
Seated Cable Rows: 15 x 125lbs, 1 Arm Rows: 15 x 40lbs, Under grip barbell rows: 15 x 135lbs

4 SET TRI-SET
Arrows: 20 x 10lbs, T’s: 20 x 10lbs, Shrugs: 20 x 40lbs

WALKING LUNGES: 400m with weighted vest

P.M ABZ
Weighted Crunches: 8 sets 25 reps, Straight Leg Lifts: 5 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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