Workouts

Deadlifts 4 x 10, 8, 6, 6

• Pull ups 70 total. Take as long as you need to get them done
• Barbell Row 4 x 10, 8, 6, 6
• Close Grip cable Pull Down 4 x 10, 10, 10, 10
• Low back Hyper Extensions 70 total

Assisted pull ups

• 6 sets 10 reps each

Corner Rows

• 4 sets 8-10 reps each last set drop set

Lat pull downs

• 4 sets 20,10, 8, 15reps up in weight the lower the reps get

Dumbbell rows

• 4 sets 8-10 reps each pull up and back towards your hip

Wide grip cable rows

• 4 sets 10-12 reps pull up and towards your chest

Machine preacher curls superset with dumbbell hammer curls

• 6 sets 10-12reps each try and work up in weight and lower the reps down to 8.

Back/Delts/Biceps

• 4x8 Seated pulldown (neutral grip)
• 3x10 Military press w/ bar
• 3x10 Bent over rows (palms up)
• 3x12 Back extensions

Back/Bi/Abs Exercise 1

• Bent over barbell row (12-15 reps)
• Cable one-arm rows (12-15 reps)
• Rear delt machines (12-15 reps)
• Db side laterals (12-15 reps)
• Barbell curls (12-15 reps)
• Wrist curls (12-15 reps)
• Hanging knee raise (12-15 reps)

Back/Bi/Abs Exercise 2:

• BB shrugs (12-15 reps)
• Upright rows (12-15 reps)
• Wide grip pull down b-t-n (12-15 reps)
• Triangle grip cable pull down (12-15 reps)
• Standing alt hammer curls (12-15 reps)
• Reverse curls (12-15 reps)
• Decline sit-ups alt (12-15 reps)

Back/Bi/Abs Exercise 3:

• Close grip pull-down underhand (6-8 reps)
• Wide grip pull down front (6-8 reps)
• Upright row (6-8 reps)
• Db shrugs/ shrug rack (6-8 reps)
• Incline db curls (6-8 reps)
• Wrist twirls (6-8 reps)
• Decline Ab twists (6-8 reps)

Back/Chest/Calves Exercise:

• Deadlift (6-8 reps)
• Stiff leg deadlift (6-8 reps)
• Flat db fly (6-8 reps)
• HS bench/Db bench (6-8 reps)
• Close grip bench (6-8 reps)
• Seated calf raise (6-8 reps)
• Planks (6-8 reps)

Back/Bi/Abs Exercise 4:

• Bentover BB row (12-15 reps)
• Wide Grip pull-down b-t-n (12-15 reps)
• Cable one arm row (12-15 reps)
• Triangle Grip Cable pull-down (12-15 reps)
• BB curls (12-15 reps)
• Standing hammer curls (12-15 reps)
• Hanging knee/leg raise (12-15 reps)

Back/Bi/Abs Exercise 5:

• Close grip pull-down underhand (6-8 reps)
• LF high row machine (6-8 reps)
• Straight arm pulldown (6-8 reps)
• Db row single (6-8 reps)
• Incline db curls (6-8 reps)
• Incline concentration curls single (6-8 reps)
• Decline Ab twists (6-8 reps)

Back/Bis/Abs Exercise 6:

• BB shoulder press
• Bentover lateral raise
• Seated triangle row
• HS / db row
• Preacher Curls
• Wrist curls reverse
• Flutter kicks