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.

Question?
Your question was successfully sent! It will be answered shortly.



10 + 7 =