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July 21, 2016 @ 8:00 am - 5:00 pm

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BACK DAY! (HEAVY DAY!)

Except when noted, for all exercises, choose a weight where you hit failure at/before specified reps. If you fall short of the rep range, use the rest/pause method to get the remainder of the reps.

LATS

Pullups (4 Sets to failure)
Lat Pulldown (3 x 10)
Reverse Grip Lat Pulldown (3 x 10)

MIDDLE BACK

One arm dumbbell rows (3 x 8)
Cable Seated Row (3 x 10)
T-Bar Row (3 x 10)
Standing Rope Pulls (3 x 15)

LOWER BACK

Weighted Hyperextensions (3 x 10) (SLOW)
Dead Lifts (3 x 10)
 

TRAPS

Barbell Shrugs (5 x 8)

Details

Date:
July 21, 2016
Time:
8:00 am - 5:00 pm
Event Category:
Event Tags:
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