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YRT-Medley Back Day (Week 4)

May 16

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)
  • HAMMER STRENGTH HIGH ROWS (4 sets of 15,12,10,8 reps)

UPPER BACK

  • PULLUPS (4 sets of 15,12,10,8 reps)
  • NEAUTRAL GRIP LAT PULLDOWNS (4 sets of 15,12,10,8 reps + dropset to failure)
  • DUMBBELL PULLOVERS (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

  • DUMBBELL SHRUGS (6 sets of 25,2015,12,10,8 reps)

ABS

  • HANGING LEG RAISES (4 sets of 25,20,15,20 reps)
  • WEIGHTED INCLINE CRUNCHES (4 sets of 25,20,15, 20 reps)
  • CABLE CRUNCHES (4 sets of 25,20,15, 20 reps)

** REST TIME BETWEEN ALL SETS:  45 SECONDS

Details

Date:
May 16
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