Back & Legs

A1

Notes:

Lat Pulldown

3 sets of 6/6/AMRAP - Two heavy sets, last set is a backdown set - decrease weight by 20% and perform AMRAP. Minimal Rest(0s)

  • 3 Sets

B1

Notes:

Seated Cable Row - Lats

2 second hold in peak contraction. 2 sets of 6-8. Minimal Rest (0s). Leave 2-3 RIR on all sets

  • 2 Sets

Superset

B2

Notes:

Dante Row

Same weight as B1. 2 sets of AMRAP. Minimal Rest(0s)

  • 2 Sets

B3

Notes:

Seated Cable Row

2 sets of 5 reps. Same weight as B1. You’ll only be able to get partial range here. Perform this max range, and hold an isometric contraction for 5 seconds on each one. Partial Rest (2 min)

  • 2 Sets

C1

Notes:

Romanian Deadlift

2 sets of 6/6. Partial Rest (90s)

  • 2 Sets

D1

Notes:

45 Degree Hyperextension

2 sets of 12-15. Partial Rest (90s)

  • 2 Sets

E1

Notes:

Leg Extension

2 sets of 12-15. Partial Rest (90s)

  • 2 Sets

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