4/18/19 – Back Day

Back Blowout

Thursday, April 18, 2019 at 3:38 PM

Pull Up

Set 1: 5 reps

Set 2: 5 reps

Set 3: 5 reps

Set 4: 5 reps

Set 5: 5 reps

Set 6: 5 reps

Set 7: 5 reps

Set 8: 5 reps

Set 9: 5 reps

Set 10: 5 reps

Bent Over Row (Barbell)

Set 1: 60 lb × 10

Set 2: 80 lb × 10

Set 3: 95 lb × 10

Set 4: 105 lb × 8

Set 5: 120 lb × 8

Set 6: 105 lb × 6

Set 7: 95 lb × 10

Set 8: 80 lb × 10

Set 9: 60 lb × 20

Set 10: 60 lb × 15

Set 11: 60 lb × 10

Notes: Reverse gripPyramid and superset with upright rows.

Upright Row (Barbell)

Set 1: 60 lb × 10

Set 2: 80 lb × 10

Set 3: 95 lb × 6

Set 4: 95 lb × 3

Set 5: 80 lb × 6

Set 6: 60 lb × 10

Set 7: 60 lb × 10

Set 8: 60 lb × 8

Bicep Curl (Barbell)

Set 1: 60 lb × 21

Shrug (Barbell)

Set 1: 120 lb × 10

Set 2: 120 lb × 10

Set 3: 120 lb × 10

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