Back Day!
- Josh Daugherty
- Jun 8, 2017
- 1 min read
Warm Up
Walk - 10 minutes
Stretch - 5 minutes
Seated calf extension
4x10/10
*10 feet neutral 10 toes pointed in. Make sure you are pushing up from the balls of your feet. Get a BIG stretch at the bottom.
Tempo - 1:1:3:0
Seated calf raise
4x12-15 drop set x10
Tempo - 1:1:4:0
Deadlifts
4x5-3
Tempo - 1:0:3:0
*If you have never deadlifted before, do not go heavy. Stick with higher reps (10-15). Form before weight always. Especially with these kind of lifts. Keep a nice flat back and push through your heels to get the weight off the floor.
Pullups
3xFailure (10 is the goal)
Tempo - 1:0:3:0
*If you can not do unassisted pull-ups yet, use the assisted pull-up machine.
Bent over dumbbell row
4x12-7
Tempo - 1:0:3:0
Hammer strength high row
3x12-15
Tempo - 1:0:3:0
*If you do not have this machine, simply do lat pulldowns.
Incline rope pull-overs
4x12-7 drop set x10
Tempo - 1:1:3:0
*Position the bench at an obtuse angle with your back facing the rope. Keep your arms straight throughout the motion.
Hammer strength low row
4x12-7 drop set x10
*If you do not have this machine, use the cable row machine.
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