Back & Shoulders

A1

Notes:

Pull Up (Upper Back)

5 sets of 5. Hold in peak contraction for 2 seconds. (2min)

  • 5 Sets

Superset

A2

Notes:

. High Incline Dumbbell Press

5 sets of 5. Hold in stretch for 2 seconds. Partial Rest (2min)

  • 5 Sets

B1

Notes:

Upper Back Machine Row

4 sets of 8-10. Partial Rest (90s)

  • 4 Sets

Superset

B2

Notes:

. Cable Y Raise

4 sets of 8-10. Partial Rest (90s)

  • 4 Sets

C1

Notes:

Stiff Arm Pulldown

3 sets of 12-15. Partial Rest (60s)

  • 3 Sets

Superset

C2

Notes:

. Rear Delt Row

3 sets of 12-15. Partial Rest (60s)

  • 3 Sets

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