Weeks 5 – 8
Mondays: Back and Forearms
The sets listed in the workout below do not include warm-up sets.
|“V”-Bar Pull-downs||2||4 to 6|
|Barbell Rows||2||4 to 6|
|Barbell Wrist Curls||2||6 to 8|
|Standing Dumbbell Wrist Curls||2||6 to 8|
Pull-ups and Pull-downs should all be performed in front and not behind the neck. Behind the neck places extra stress on the AC joint in the shoulder and is less effective at overloading the upper back muscles.