Back Training

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, 4 x 25 sit-ups

Squat: (5) 10 x 135lbs
Deadlift: (4) 10 x 135lbs

10 SETS
Wide Smith Machine Shrugs: 10 x 135lbs
DB Deadlift: 10 x 45lbs

10 SUPERSETS
Seated Rows: 10 x 120lbs
Wide Grip Pulldowns: 10 x 120lbs

5 SUPERSETS
D Grip Seated Rows: 10 x 100lbs
D Grip Pulldowns: 10 x 100lbs
D Grip Straight Arm Pulldowns: 10 x 80lbs

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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s