Day 4 Back& triceps
Back
1- Warm-up 2min rest x 2sets
a) Negative weighted chin-upx 10
b) Negative Pull-up x10
c) V-bar lat pull down 10 each side
2- (3/4 all set) 2min restx 3 sets
a) v-bar barbell ¾ rowsx 10
b) ¾ barbell rowsx10
c) One arm rows x10 each side
3- (Middle Up) Mid 3 2min restx 3 sets
a) v-bar mid-rows x10
b) Hammer Strength rowsx10
c) Supination mid-rows x10
4- (Strenght On) 2min rest x3 sets
a) Dead lift x10
b) Back fly x15
c) Cable high to low, body side fly x20
Triceps
1- Skull to the limite 2min rest x4 sets
a) Skull crusher x10
b) close grip press x10
2- Reverse Exset (2min rest x3 sets
a) Reverse straight bar extension x10
b) reverse alternating pulley down x10 x3
3- Triangle War (2min rest x3 sets)
a) Triangle extension x10
b) rope south to north x10
c) rope north to south extension x10
4- (Final Round)2min rest x 3 sets
a) straight bar over the head x10
b) Triceps Dips xMaxxxx OUTTTTT!!!!
b) one arm pulley Kick back X 10 of each arm
Pic of my back 3 months ago!! At toronto!! I’m gonna take a shot with the same position Soon To compare my back Size!!
