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

3 second hold in peak contraction. 3 sets of 6-8. Minimal Rest (0s)

  • 3 Sets

Superset

B2

Notes:

Dante Row

Same weight as B1. 3 sets of AMRAP. Minimal Rest(0s)

  • 3 Sets

B3

Notes:

Seated Cable Row

3 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)

  • 3 Sets

C1

Notes:

Romanian Deadlift

4 sets of 10/8/6/6. Minimal Rest (0s)

  • 4 Sets

Superset

C2

Notes:

45 Degree Hyperextension

4 sets of 12-15. Minimal Rest (0s)

  • 4 Sets

C3

Notes:

Leg Extension

4 sets of 12-15. Partial Rest (2 min)

  • 4 Sets

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