Back Day Workout

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

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

FRONT SQUAT
1 x 135lbs, 1 x 225lbs, 1 x 245lbs, 1 x 275lbs

Good Mornings: 1 x 135lbs, 1 x 185lbs, 1 x 225lbs, 1 x 225lbs

EVERY ANGLE BACK — 5 SET CIRCUIT
Wide Grip Pull-ups: Till Failure
Dumbbell Pullovers: 12 x 70lbs
1 Arm Dumbbell Rows: 12 x 70lbs
Chin-ups: Till Failure

WALKING LUNGES: 400m

Power Cardio Circuit: 4 Rounds
Jumprope 150 reps, Plate Jack Hammer: 30 x 25lbs, Burpees: 15 Reps

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

Nutrition
11am – 10oz Chicken Breast,16oz veggies, nuts
7pm – 10oz chicken breast, 16oz veggie mix, nuts
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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