Deadlifts/Back

WEDNESDAY 2 OCTOBER

DEADLIFT/BACK WORKOUT

 

Deadlift: 

(% BASED OF MAX)

Set 1 5 REPS at 70%

Set 2 5 REPS at 70%

Set 3 3 REPS at 80%

Set 4 3 REPS at 80%

 

Tempo Squats:

(Increase Weight Each Set)

 Set 1 12 REPS

Set 2 10 REPS

Set 3 7 REPS

Set 4 5 REPS

 

Cable Pull Downs using V-Bar:

(Increase Weight Each Set)

Set 1 15 REPS

Set 2 12 REPS

Set 3 10 REPS

Set 4 7 REPS

 

Dumbbell Shrugs:

(Increase Weight Each Set)

Set 1 15 REPS

Set 2 12 REPS

Set 3 10 REPS

Set 4 7 REPS

 

Cable Rows using V-Bar:

Set 1 15 REPS

Set 2 12 REPS

Set 3 10 REPS

Set 4 7 REPS

 

Standing Good Mornings:

Set 1 10 REPS

Set 2 10 REPS 

Set 3 7 REPS

Set 4 7 REPS

                         

Hammer Curls:

Set 1 20 REPS

Set 2 20 REPS

Set 3 20 REPS

Set 4 20 REPS

 

Crunches:

Set 1 25 REPS

Set 2 25 REPS

Set 3 25 REPS

Set 4 25 REPS

 

Cool Down Cardio:

Treadmill Incline at 3.0 - Speed at 2.5-3.0 for 15 min


Leave a comment

Please note, comments must be approved before they are published