Max-OT Week-12

Wednesdays: Back and Traps

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

Back	Sets	Reps *
Barbell Rows	2	4 to 6
“V”-Bar Pull-downs	2	4 to 6
Pull-ups (add weight if needed)	2	4 to 6
Seated Cable Rows	1	4 to 6
Deadlifts (these are powerlifting style dead lifts)	2	4 to 6
Traps
Barbell Shrugs	1	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:
Barbell rows are mainly thought of as a thickness builder. While this is true, the stretch at the bottom of the movement adds significant effect to increasing back width.

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