Training Back

20 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: 10 x 135lbs, 1 x 225lbs, 1 x 275lbs, 1 x 315lbs
, 1 x 365lbs, 1 x 405lbs, 1 x 425lbs (missed)

Face-pulls: 15 x 100lbs

BACK PUMP WORK
Standing Wide T-Bar Row: 10 x 45lbs, 8 x 90lbs, 6 x 135lbs, 4 x 180lbs, 2 x 225lbs
Standing V Grip 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: 5 x 115lbs
Reverse Grip Barbell Shrugs: 25 x 135lbs

3 SUPERSETS
Bent Over Bar Bell Rows: 6 x 225lbs
Barbell Shrugs: 25 x 225lbs

4 TRI-Sets
V BarPulldowns: 15 x 100lbs
Bent Over Rear Delt Cable Fly: 15 x 30lbs
D-Grip Pulldowns: 15 x 100lbs

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