10 – 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.

Warm up set – wide grip lat pull down
1×15 super slow, low weight

Dumbbell pull overs

2 sets x 10-12 reps
1 working set x 8-10 reps

Close grip lat pull down

2 sets x 10-12 reps
1 working set x 8-10 reps

Single arm DB row (from the hip at an angle to really engage the lats not central traps)

1 set x 10-12 reps
1 working set x 8-10 reps

Wide grip cable row

1 set x 10-12 reps
1 working set x 8-10 reps

Straight leg deadlift (Concentrating on hamstrings)

1 warm up set x 10-12 reps
1 working set x 8-10 reps

Wide grip pull ups
1x max

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

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