Weeks 10 – 13

Wednesdays: Back and Abs

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

Back Sets Reps *
Lat Pull-Downs 3 4 to 6
“V”-Bar Pull-downs 2 4 to 6
Seated Cable Rows 2 4 to 6
Dumbbell Rows 1 4 to 6
Leg Raises 2 10 to 12
Cable Rope Crunches 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:
On all row movements pull the bar to the very lower portion of your rib cage. This places greater overload on the lats and away from the shoulders.

Your question was successfully sent! It will be answered shortly.

1 + 1 =