Therefore new back day workout would be as follow:
1. Deadlift for form (follow 5/3/1 template but only perform singles, meaning set up, pull and repeat)
2. Kroc rows with dbs for 3 sets of 20.
3. Rack pulls (build up to a good set of 3)
4. Lats pulldown for 5 sets of 20 with increasing weights / assisted pullups for 3-5 sets of 10
5. Machine row for 2 sets of 30/ Band reverse hyper-extensions for 3 sets of 20.
4&5 are to be alternate every week. Shall test it out on Fri for timing and intensity.
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