MONDAY
lat pulldowns (cable) warmup sets and 4 med-heavy sets rep 6-10
immediately 4 sets standing db rear delt raises med-heavy weight
immediately 3 sets Aussie pullups from Smith machine less than 45 degree angle to failure
rest 1 minute
rear delt machine 4 sets med weight high rep 15-25
rest 1 minute
lat pulldown machine lo-med weight high reps 25-35 slow concentrated contraction hold for 1-2 seconds 3 sets
2 sets 35 reps lo back ext with Roman chair
FRIDAY
pullups overgrip use machine assist if needed rep 15
cable row med-heavy weight 4 sets 6-10 reps
immediately bent row 3 sets lo-med weight high reps 25-35
immediately 3 sets Aussie pullups on Smith machine to failure
rest 1 minute
machine row HEAVY weight 2-6 reps 4 sets (cheat if you have to)
rest 1 minute
back shrugs on Smith machine (like shoulder shrug before you raise traps roll your shoulders back and contract shoulder blades together and hold weight 6-10 reps 3 sets
rest 1 minute
pullups/chinups (machine assist if you need to) 2 sets 15 reps
2 sets 35 reps lo back ext with Roman chair
IMMEDIATELY as you leave gym eat a med size bag of gummy bears/worms. Go to store buy .5- 1.0 lb fruit (watermelon, etc )and a banana eat. Wait 20 minutes and have 40G protein shake.
lat pulldowns (cable) warmup sets and 4 med-heavy sets rep 6-10
immediately 4 sets standing db rear delt raises med-heavy weight
immediately 3 sets Aussie pullups from Smith machine less than 45 degree angle to failure
rest 1 minute
rear delt machine 4 sets med weight high rep 15-25
rest 1 minute
lat pulldown machine lo-med weight high reps 25-35 slow concentrated contraction hold for 1-2 seconds 3 sets
2 sets 35 reps lo back ext with Roman chair
FRIDAY
pullups overgrip use machine assist if needed rep 15
cable row med-heavy weight 4 sets 6-10 reps
immediately bent row 3 sets lo-med weight high reps 25-35
immediately 3 sets Aussie pullups on Smith machine to failure
rest 1 minute
machine row HEAVY weight 2-6 reps 4 sets (cheat if you have to)
rest 1 minute
back shrugs on Smith machine (like shoulder shrug before you raise traps roll your shoulders back and contract shoulder blades together and hold weight 6-10 reps 3 sets
rest 1 minute
pullups/chinups (machine assist if you need to) 2 sets 15 reps
2 sets 35 reps lo back ext with Roman chair
IMMEDIATELY as you leave gym eat a med size bag of gummy bears/worms. Go to store buy .5- 1.0 lb fruit (watermelon, etc )and a banana eat. Wait 20 minutes and have 40G protein shake.
