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My favorite bodypart to train... Back

January 3, 2017

Back & Bi’s

Giant sets are the corner stone of all of my sessions currently and so my back session looked like this.

T-Bar Rows + Rear Delt Dumbbell Raise + Pulley Hammer Curls (using rope handle) 5 circuits of these three movements. All movements were done with no rest but some amount of rest in between each giant set.

T-Bar Rows: 1 plate x 25 reps; Rear Delt Dumbbell Raise: 45 lbs. x 15 reps; Pulley Hammer Curls: 50 lbs. x 25 reps

2min

T-Bar Rows: 2 plates x 20 reps; Rear Delt Dumbbell Raise: 45 lbs. x 15 reps; Pulley Hammer Curls: 60 lbs. x 20 reps

2min

T-Bar Rows: 3 plates x 15 reps; Rear Delt Dumbbell Raise: 45 lbs. x 16 reps; Pulley Hammer Curls: 70 lbs. x 12 reps

3min

T-Bar Rows: 4 plates x 12 reps; Rear Delt Dumbbell Raise: 45 lbs. x 12 reps; Pulley Hammer Curls: 80 lbs. x 11 reps

4min

T-Bar Rows: 4 plates + 25 lbs. x 9 reps; Rear Delt Dumbbell Raise: 45 lbs. x 10 reps; Pulley Hammer Curls: 90 lbs. x 9 reps

8 min move to new area and set up machines

Underhanded grip pull-down: 160 lbs. x 20 reps; pull-over machine: 200 lbs. x 20

1min

Underhanded grip pull-down: 160 lbs. x 15 reps; pull-over machine: 200 lbs. x 12

1min

Underhanded grip pull-down: 160 lbs. x 12 reps; pull-over machine: 200 lbs. x 12

That was it. Took me 32 minutes.

I’ve stopped doing my sauna + cold shower post workout. I plan on using that time for post-workout cardio as I feel my endurance coming back. So I was out of the gym right after completing my training.

BTW the comments have been turned on so pleae feel free to leave a comment or questions.

See you tomorrow

{jcomments on}

 

Pretty boring.. but I'm doing what I said I would
Neglected no longer

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