Weeks 14 – 17

Thursdays: Back and Traps

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

Back Sets Reps *
Seated Cable Rows 3 4 to 6
Barbell Rows 2 4 to 6
Lat Pull Downs 2 4 to 6
Barbell Shrugs 3 4 to 6

* 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:
Shrugs for traps should be performed in a straight up and down motion. Never rotate your shoulders as this will invite injury.

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