Weeks 23 – 26

Fridays: Back and Traps

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

Back Sets Reps *
Pull-Ups (Weighted if necessary) 2 4 to 6
Seated Cable Rows 2 4 to 6
Lat Pull Downs 2 4 to 6
Barbell Rows 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:
When doing Pull-ups or Pull-downs use a grip that’s 4 to 6 inches wider than shoulder width. Do not take a grip wider than this as it places too much stress on the shoulder joint and lessens the overload to the upper back muscles. Never grip a bar that is angled on the ends past the bend. This is an improper design and should never be used.

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