Training: Back

WARMUP & ACTIVATION
SI Stability: 3x
Side Leg Raises: 2 sets of 20 reps
Single Leg Split Squat: 15 reps per side
Single Leg Thrust: 15 reps per side
Single Leg Same Side Deadlift: 15 reps each side

LOW BACK DEADLIFT
(3) Sumo Stance: 8 x 225lbs

3 SUPERSETS
Chest Supported Rows (5 count Hold): 8 x 35lbs
V-Bar Pulldowns: 15 reps

3 SUPERSETS
DB Pullovers: 5 x 85lbs
Lying Side Laterals: 15 x 20lbs

3 Sets
Bench Supported Rear Delt Flys: 15 x 10lbs

3 TRI-SETS
Face Pulls w/ Rope: 15 reps
Seated Row Pump w/ Rope: 15 reps
Stiff Arm Pullover w/ Rope: 15 reps

3 SUPERSETS
Medium Grip Pulldowns: 15 x 100lbs
Cable Shrugs: 15 x 80lbs

BACK SQUAT
*12 inch Box Squat: (4) 5 x 185

45 Degree Back Extensions: (4) 20 x 45lbs

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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