4/26/19 – Friday – Back Day

Back Circuit

1 to 8 ascending Ladder

Pull-ups

75lb bent over row

Chin-ups

70lb upright row

Back Ladder Of Fire

Friday, April 26, 2019 at 5:55 PM

Pull Up

Set 1: 1 rep

Set 2: 2 reps

Set 3: 3 reps

Set 4: 4 reps

Set 5: 5 reps

Set 6: 6 reps

Set 7: 7 reps

Set 8: 8 reps

Bent Over Row (Barbell)

Set 1: 75 lb × 1

Set 2: 75 lb × 2

Set 3: 75 lb × 3

Set 4: 75 lb × 4

Set 5: 75 lb × 5

Set 6: 75 lb × 6

Set 7: 75 lb × 7

Set 8: 75 lb × 8

Chin Up

Set 1: 1 rep

Set 2: 2 reps

Set 3: 3 reps

Set 4: 4 reps

Set 5: 5 reps

Set 6: 6 reps

Set 7: 7 reps

Set 8: 8 reps

Upright Row (Dumbbell)

Set 1: 70 lb × 1

Set 2: 70 lb × 2

Set 3: 70 lb × 3

Set 4: 70 lb × 4

Set 5: 70 lb × 5

Set 6: 70 lb × 6

Set 7: 70 lb × 7

Set 8: 70 lb × 8

Conditioning

Kettle bell circuit

10 to 1 reps

Kettle bell swing, bent over row, upright row

135lb shrugs

Evening Workout

Friday, April 26, 2019 at 6:42 PM

Shrug (Barbell)

Set 1: 135 lb × 6

Set 2: 135 lb × 7

Set 3: 135 lb × 8

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