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1. Pull-ups (Assisted if needed)
4 sets to failure (or 10–12 reps)
12,12,10,11
2. Barbell Rows (Overhand Grip)
4 sets x 8–10 reps
90x10
100x10
100x10
100x10
3. Jansen Rows
3 sets x 10–12 reps
30x12
30x12
30x12
4. Lat Pulldowns (Neutral Grip)
4 sets x 12 reps
70x12
72.5x12
62.5x12
62.5x12
5. Straight Arm Rope Pullovers
4 sets x 15–20 reps
17.5x18
17.5x18
17.5x16
15x19
6. Reverse Pec Deck
3 sets x 20 reps
40x20
40x20
35x20
Training is going well, strength is definitely increasing. Calls are still the same. Weight is sitting at a steady 95kg. Hoping to get to atleast triple figures whilst staying reasonably lean.
1. Pull-ups (Assisted if needed)
4 sets to failure (or 10–12 reps)
12,12,10,11
2. Barbell Rows (Overhand Grip)
4 sets x 8–10 reps
90x10
100x10
100x10
100x10
3. Jansen Rows
3 sets x 10–12 reps
30x12
30x12
30x12
4. Lat Pulldowns (Neutral Grip)
4 sets x 12 reps
70x12
72.5x12
62.5x12
62.5x12
5. Straight Arm Rope Pullovers
4 sets x 15–20 reps
17.5x18
17.5x18
17.5x16
15x19
6. Reverse Pec Deck
3 sets x 20 reps
40x20
40x20
35x20
Training is going well, strength is definitely increasing. Calls are still the same. Weight is sitting at a steady 95kg. Hoping to get to atleast triple figures whilst staying reasonably lean.