Training: Back

15 Minute at Home: Foam Roll, Mobility & Stretch

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 2 plates: 10 x 135lbs, 1 x 225lbs, 1 x 275lbs, 1 x 295lbs

BACK PUMP WORK
Standing Wide T-Bar Row: 10 x 45lbs, 8 x 90lbs, 6 x 135lbs, 4 x 155lbs, 2 x 180lbs
Standing VBar 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: 12 x 60lbs
Barbell Shrugs: 25 x 35lbs

3 SUPERSETS
Dumbbell Shrugs: 12 x 60lbs
Chest Supported D Grip Rows: 20 x 95lbs

4 TRI-Sets
Facepulls: 15 x 100lbs
VBar Pulldowns: 12 x 120lbs
Seated Front Raise Extension: 15 x 60lbs

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