Training: Back

POSTERIOR WARMUP: 2 SETS
Good Mornings: 20 x 45lbs
Stiff Leg Deadlifts: 10 reps x 45lbs
Back Extensions: 20 reps
Toes to Bar: 10 reps

LOW & MID/UPPER BACK THRASHER

LOWER BACK
Pull Conventional off one plate: 10 x 135lbs, 1 x 225lbs, 1 x 275lbs, 1 x 315lbs
6 Sets
High Face Pulls: 15 x 80lbs

BACK PUMP WORK
Chest Support T-Bar Row: 10 x 45lbs, 8 x 90lbs, 6 x 135lbs, 4 x 155lbs, 2 x 180lbs
Standing T-Bar Row: 2 x 225lbs, 4 x 180lbs, 6 x 135lbs, 8 x 90lbs, 10 x 45lbs

HEAVY/LIGHT — 3 SUPERSETS
1 Arm Rows: 8 x 90lbs
Chest Supported Dumbbell Shrugs: 20 x 35lbs

3 SUPERSETS
Dumbbell Shrugs: 8 x 90lbs
Chest Supported Rows: 20 x 35lbs

4 Sets
Chest Supported Y Row: 12 x 90lbs

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