Razor Back 4

Back Workout

Here comes week four!  This week we will continue with mostly supersets and add in some drop sets, though the exercises will change. After this week ends, we are 1/3 through the 12 week trainer!  Hope you are giving every single workout 110% effort.  Not only that, but be sure you are giving every set 110% effort as well.  Your body adapts to everything you do.  If you are only putting in a half ass workout and not giving it your all, you won’t be getting the kind of results you are looking for.  Even if you are sleepy, have personal issues or other such distracting problems, put them aside for an hour and a half and put all your focus on your workout.  Not only will you feel a lot better when you are done, your body will respond accordingly.  Now let’s go get it!

PULLUPS
5 sets of 20,15,10,10,5 reps

SUPERSET
REVERSE GRIP LAT PULLDOWNS
4 sets of 25,20,15,10 + dropset for 10 more to failure
WIDE GRIP LAT PULLDOWNS
4 sets of 5,10,15,20,25 + dropset for 10 more to failure

SUPERSET
DUMBBELL PULLOVERS
4 sets of 25,20,15,10 reps
LEVERAGE ISO ROWS
4 sets of 25,20,15,10 reps

DUMBBELL ROWS
4 sets of 25,20,15,10 reps + dropset for 10 more to failure

SEATED MACHINE ROWS
4 sets of 25,20,15,10 reps + dropset for 10 more to failure

T-BAR ROWS
4 sets of 25,20,15,10 reps + dropset for 10 more to failure

LOWER BACK

SUPERSET
HYPEREXTENSIONS
4 sets of 25,20,15,10 reps
DEADLIFTS
4 sets of 20,15,12,8 reps

TRAPS
SUPERSET
DUMBBELL SHRUGS
4 sets of 20,15,12,10 reps
ROPE PULLS (TARGETING TRAPS)
4 sets of 20,15,12,10 reps

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