Deadlift/Back Workout

Pause Deadlifts:
(% BASED OF MAX)
Set 1 8 REPS at 70%
Set 2 7 REPS at 80%
Set 3 5 REPS at 80%
Set 4 3 REPS at 90%

Bent Over Barbell Rows:
(Increase Weight Each Set)
Set 1 15 REPS
Set 2 12 REPS
Set 3 10 REPS
Set 4 8 REPS

Rack Pulls:
(Increase Weight Each Set)
Set 1 12 REPS
Set 2 12 REPS
Set 3 10 REPS
Set 4 8 REPS

Dumbbell Shrugs:
(Increase Weight Each Set)
Set 1 15 REPS
Set 2 12 REPS
Set 3 10 REPS
Set 4 8 REPS


Face Pulls:
Set 1 20 REPS
Set 2 20 REPS
Set 3 20 REPS
Set 4 20 REPS

Seated Goodmornings :
Set 1 20 REPS
Set 2 15 REPS
Set 3 12 REPS
Set 4 8 REPS

Seated Cable Rows
Set 1 15 REPS
Set 2 12 REPS
Set 3 10 REPS
Set 4 8 REPS

Crunches:
4 sets of 25

Cool Down Cardio:
Treadmill Incline at 3.0 - Speed at 2.5-3.0 for 15 min


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