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
Abs
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.

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



8 + 4 =

Creatine Cycling Special Reports Cover

FREE SPECIAL REPORT

CREATINE CYCLING

NO THANKS

How to Increase The Muscle-Building Effects of Micronized Creatine By Over 300%!

Creatine Powder Exploading