Training: Back

FRONT SQUAT
10 x 95lbs, 5 x 135lbs, 1 x 185lbs, 1 x 225lbs

3 TRI-SETS
DUMBBELL SHRUGS: 30lbs
Palms Down: 15 reps
Palms Facing: 15 reps
Palms Opened: 15 reps

3 SETS
Chest Supported Rear Delt
Y: 10 x 15lbs
T: 10 x 15lbs
Arrow: 10 x 15lbs

3 SET
Lying DB rear Delt flys
Y: 10 x 10lbs
T: 10 x 10lbs
Arrow: 10 x 10lbs

ISO Bench Holds: 95lbs

Tricep Rope Pushdowns: 10 x 80lbs (hold at the bottom)

3 Sets each
Back Extensions:
Toes Straight, Toes Out
10 x 45lbs, 15 reps no weight

Hamstring Curls: 20 x 75lbs

Seated Calf Raises: 20 x 90lbs

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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