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YRT-Medley Back Day (Week 3)

May 7 @ 8:00 am - 5:00 pm

Training Method:  Slow, steady controlled reps.  This week it’s all about the pump.  Concentrate on the muscles being worked and flexing on each rep.  If you have to lower the weight than normal to achieve this, then do it.  It’s all about being very strict on each rep and feeling the pump and burn!

MIDDLE BACK

  • T-BAR ROWS (4 sets of 15,12,10,8 reps + dropset to failure)
  • CABLE SEATED ROWS (4 sets of 15,12,10,8 reps + dropset to failure)
  • DUMBBELL ROWS ON INCLINE BENCH (4 sets of 15,12,10,8 reps)

UPPER BACK

  • PULLUPS (4 sets of 15,12,10,8 reps)
  • CLOSE GRIP LAT PULLDOWNS (4 sets of 15,12,10,8 reps + dropset to failure)
  • CABLE PUSHDOWNS (4 sets of 15,12,10,8 reps)

LOWER BACK

SUPERSET x 3 sets

  1. HYPEREXTENSIONS (3 sets of 20,15,10 reps)
  2. DEADLIFTS (3 sets of 15,12,10 reps)

TRAPS

SUPERSET x 3 sets

  • DUMBBELL SHRUGS (4 sets of 15,12,10,8 reps)
  • BARBELL OR SLED/TRAP BAR SHRUGS (4 sets of 15,12,10,8 reps)

CARDIO

  • 10 Minutes HIIT Stairclimber (Intervals of 45 seconds full intensity, 45 seconds light to moderate)

** REST TIME BETWEEN ALL SETS:  45 SECONDS

Details

Date:
May 7
Time:
8:00 am - 5:00 pm
Event Category:
Event Tags:
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