2 – Back

Back!!!

Each set needs to be a near maximal weight for the desired rep range… Keep rest times to around 60-90 sec0nds. And lift at a controlled tempo.

Deadlift

Two warm up sets: x10-12 reps
One working set: x4-6 reps

Dumbbell pull overs

Two warm up sets: x10-12 reps
One working set: x8-10 reps

Close grip lat pull down

Two warm up sets: x10-12 reps
One working set: x8-10 reps

Single arm DB row

Two warm up sets: x10-12 reps (each side)
One working set: x8-10 reps (each side)

Wide grip cable row

Two warm up sets: x10-12 reps
One working set: x8-10 reps

Supplements:

Pre-Workout: Water and an espresso (you can add a bit of coconut oil to this too)

Intra-Workout (During): MyProtein Exceed + more water

Post Workout: MyProtein Impact Whey and a scoop (c.30g) or porridge oats in boiling water

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s