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.

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