Deadlift/Back/Arms Workout

Deadlift:
(% BASED OF MAX)
Set 1 3 REPS at 80%
Set 2 3 REPS at 90%
Set 3 3 REPS at 90%
Set 4 3 REPS at 90%

Pause Squats w/ 3 sec hold at bottom
(Increase Weight Each Set)
Set 1 12 REPS
Set 2 10 REPS
Set 3 7 REPS
Set 4 5 REPS

EZ Bar Reverse Grip Curls:
(Increase Weight Each Set)
Set 1 15 REPS
Set 2 12 REPS
Set 3 10 REPS
Set 4 10 REPS

Dumbbell Shrugs:
(Increase Weight Each Set)
Set 1 15 REPS
Set 2 12 REPS
Set 3 10 REPS
Set 4 10 REPS

Bent Over Dumbbell Rows:
(Increase Weight Each Set)
Set 1 15 REPS
Set 2 12 REPS
Set 3 10 REPS
Set 4 10 REPS

Seated Barbell Good Mornings:
(Increase Weight Each Set)
Set 1 10 REPS
Set 2 10 REPS
Set 3 7 REPS
Set 4 7 REPS

Hammer Dumbbell Curls:
Set 1 20 REPS
Set 2 20 REPS
Set 3 20 REPS
Set 4 20 REPS

Weighted 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

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