Weeks 5 – 8

Mondays: Back and Forearms

The sets listed in the workout below do not include warm-up sets.

Back Sets Reps *
Pull-ups
(As many sets as it takes to do 50)
50
“V”-Bar Pull-downs 2 4 to 6
Barbell Rows 2 4 to 6
Forearms
Barbell Wrist Curls 2 6 to 8
Standing Dumbbell Wrist Curls 2 6 to 8

* Remember, the weight you use should be light enough to do four reps, but heavy enough so you can’t do more than 6 reps. Each set should be done to positive failure.

Max-OT Tip:
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.

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