Razor Back 2

Back Workout

The second week of the Muscle Confusion Trainer will concentrate on high voume workouts.  In general, you will be performing high reps for each set, which will get you an extreme pump.  Your rep range will be higher this week, and your total number of sets will be lower.  You will still going to failure on each set after your first warmup set, so select an appropriate weight each time.  As you progress through the programs, you will learn about what weight you will reach failure with the given reps.  Take about one minute between sets max.  At the end of each workout this week, you will be doing HIIT (High intensity interval training).  My recommendation is the stair climber for your cardio, though a treadmill, elliptical or bike will work as well.  By the end of the high volume strength training workout, you will be extremely pumped and exhausted, and by the end of the cardio workout, you will be ready to die.  This week ain’t easy, but it will be worth it!  Give it all you got!

PULLUPS
4 sets of 30, 25, 20, 15 reps

LAT PULLDOWNS
4 sets of 30, 25, 20, 15 reps

DUMBBELL PULLOVERS
4 sets of 30, 25, 20, 15 reps

INCLINE DUMBBELL ROWS
4 sets of 30, 25, 20, 15 reps

CABLE ROWS
4 sets of 30, 25, 20, 15 reps

LEVERAGE ISO ROWS
4 sets of 15,12,10,8 reps

LOWER BACK
DEADLIFTS
4 sets of 20,15,12,8 reps

TRAPS
DUMBBELL SHRUGS W/STRAPS
5 sets of 30, 25, 20, 15,10 reps

 

CARDIO

15 MINUTES HIIT (YOUR CHOICE)
intervals of 1 minute slow intensity, 1 minute high intensity

 

 

 

 

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