Weeks 10 – 13
Wednesdays: Back and Abs
The sets listed in the workout below do not include warm-up sets.
|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|
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.