Training: Back

WARMUP
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

Conventional Dead lift Deficit
Standing on 1 Plate
(4) 10 x 135lbs w/ bands

3 SUPERSETS
Bent Over Rows: 12 x 135lbs
Barbell Shrugs: 12 x 285lbs

Barbell Pullovers: 12 x 95lbs
Elbows out press: 15 x 15lbs

3 TRI-SETS
Medium Grip Pulldowns: 15 x 100lbs
D-Grip Pulldowns: 15 x 100lbs
Under Grip PullDowns: 15 x 100lbs

3 SET SUPERSET
Face Pulls Straight Bar
Close -10-15 reps
Medium – 10-15 reps
Wide 10-15 reps
Bench Groove 10-15 reps
BACK SQUAT
High Bar: (4) 10 x 135lbs

Core
45 degree Back Extensions: (4) 15 reps
Ab Wheels: 4 sets of 25 reps
Weighted Crunches: (4) 25 x 100lbs
Cable Crunch: (4) 25 x 125lbs

 

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