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
10 x 135lbs, 5 x 185lbs, 3 x 225lbs, 1 x 275lbs, 1 x 275lbs

3 SUPERSETS
Bent Over Rows: 20 x 135lbs
Barbell Shrugs: 20 x 135lbs

3 SUPERSETS
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 QUAD SETS
Face Pulls
Close: 15 x 100lbs
Medium: 15 x 100lbs
D-Grip: 15 x 100lbs
Under Grip: 15 x 100lbs

BACK SQUAT
High Bar: (4) 10 x 225lbs

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

Nutrition
11am – 10oz Chicken Breast,16oz green veggies, nuts
7pm – 10oz Ground Turkey, 16oz veggie mix, avocado
8pm Carb Spike – Pumpkin Pie

 

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