The Perfect Back Workout | Day 2 - Week 2 скачать в хорошем качестве

The Perfect Back Workout | Day 2 - Week 2

STRENGTH TEAM CLOTHING www.strengthteamclothing.com Tuesday’s Workout Back/Traps/Biceps (Day 2 - Week 2) (Warm-Up) Assisted OR Bodyweight Pull-ups 3 sets x 8-10 reps (If you can’t do bodyweight, use the machine or a resistance band to perform your reps. Rest 1 minute) 1) Barbell Row 4 sets x 6-10 reps (keep increasing your weight and work up to a heavy 6 rep set. Rest 1-2 minutes) (250 & 275lbs) 2) Dual Handle Lat Pulldown 3 sets x 8-10 reps (do full range of motion and keep your reps controlled. Rest 1-2 minutes) 3) Seated Cable Rows 3 sets x 8-10 reps & 3rd set is a drop set x 8-10 reps. Rest 1-2 minutes after each set. My weights were 200,230,260+180lbs) 4) Straight Arm Pushdown 3 sets x 10-15 reps (Don’t focus on going extremely heavy, instead focus on feeling your lats stretch at the top and squeezing them at the bottom. Rest 1-2 minutes after each set) 5) Trap Bar OR DB Shrugs 3-4 sets x 5 reps holding each rep at the top for 5 seconds 6) E-Z Curl Bar Preacher Curls 3 sets x 8-10 reps (My weight was 75lbs and I switched between close grip and wide grip on these 3 sets. Rest 1-2 minutes after each set) 7) DB Hammer Curls 3 sets x 8-10 reps (Go moderately heavy, but still be able to control the dumbbells at the top to squeeze your bicep and also to be able to control the weight when going back down. My weight was 50lbs. Rest 1-2 minutes after each set)