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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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
– 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.
– 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!