Weeks 19 – 22

Mondays: Back and Traps

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

Back Sets Reps *
Lat Pull Downs 2 4 to 6
“V”-Bar Pull-downs 2 4 to 6
“T”-Bar Rows 1 4 to 6
Deadlifts 2 4 to 6
Dumbbell Shrugs 2 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:
When doing Close Grip Pull Downs keep your elbows in, arch your back, and stick your chest out. Make sure you heavily emphasize the stretch at the top of the movement.

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