Workout Meals

HITTING BACK | Dead and Pulling Work | Pre and Post Workout Meals



In this video one full back session, starting with dead lift and finisching hitting back. Breakfast, pre and post workout meals showed!

The complete workout is written here below.
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FULL WORKOUT:

Warm up / activation: 3 supersets of
Hyperextention: 12 reps focusinf on the activation of back mussles
Pull down, streight arms: 10 easy reps light weight

Main Lift:
– Dead Lift, conventional
7 sets of 3 reps increasing weight after every couple of sets, keep 3/3,30 minutes of rest in between sets.

Complements:
– Wide grip pullups chest to bar:
4 sets max reps, 90 seconds of rest in between sets
– Close grip pulldown:
4 sets of 8/10 reps, 1 min of rest in between sets
– Bent over raws, bench support, low pull, with scapula protraction and retraction:
3 sets of 12 reps, 1 min of rest in between sets
– Sitting raws from high, wide grip:
3 sets 12 reps, 1 min of rest in between sets
– Bent over raws, bench support, high pull, with scapula protraction and retraction:
2 sets 15/20 reps, 1 min of rest in between sets

Kill it and enjoy!

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