Back Training

A.M ABZ
100 Ab Wheels – 4×25 reps, 4×10 Heavy Cable Crunches

WARMUP —
10 Minute Stationary Bike, Back Extensions: 50 reps, 4 x 25 weighted crunches

DEFICIT DEADLIFT — Standing on One Plate Conventional
(5) 5 x 225lbs

3 SUPERSETS
Medium Grip Pulldowns: 15 x 100lbs
Chest Supported Rows: 15 x 45lbs

3 SUPERSETS
Straight Bar Face Pulls: 15 x 100lbs
Lying Rows: 15 x 100lbs

3 SUPERSETS
Cable Pullovers: 15 x 100lbs
Dumbbell Pullovers: 15 x 60lbs

3 SET SUPERSET
Dumbbell Shrugs: 15 x 60lbs
Arrows: 15 x 25lbs

BACK SQUAT
(4) 3 x 225lbs

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 Ground Turkey, 16oz veggie mix, nuts
NO Carb Spike – Going Keto

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