Back Day Workout

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

BACK DAY
WARMUP — 2 SETS
Walking Lunges: 1 minute, Back Extensions: 20 reps, Rotator Cuff: 20 reps each arm

BACK SQUAT
10 x 45lbs, 5 x 95lbs, 3 x 135lbs, 1 x 225lbs, 1 x 275lbs, 1 x 315lbs

BENCH PRESS
5 count on descend: 5 x 95lbs, 3 x 115lbs, 1 x 145lbs, 1 x 165lbs, 1 x 195lbs
Dumbbell Flat Bench
100 reps Total, in as few sets as possible (I used 60s)

5 SET SUPERSET
Weighted Dips: 12 reps w/ 25lbs DB
Deep Ass Chest Fly: 12 x 25lbs

3 Sets – concentrate on the negative
Incline ISO Chest Press: 15 x 25lbs
Machine Chest Flys: 15 x 50lbs

WALKING LUNGES: 400m
Treadmill: 20 minutes max incline – speed 3.0

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

Nutrition
11am – 10oz Chicken Breast,1 cup of sweet potato, nuts
7pm – 10oz chicken breast, 16oz veggie mix
8pm Carb Spike – peanut butter, banana and 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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