Monday, April 4, 2011

Back Specialization Workout!!!

 

 

Description of Workout:

Rest between all sets is 90 seconds unless specified.
Monday - Back Thickness
Back Thickness
ExerciseSetsReps
Deadlift67/5/3/7/5/3 (Work to 3RM Twice)
One Arm Dumbbell Rows46 to 8
T-Bar Rows44 to 6
Seated Cable Rows412 to 15
Tuesday  Legs and Delts
Legs & Delts
ExerciseSetsReps
Leg Press310 to 12 w/3 Drop Sets - 25 to 30 Reps per Set
Close Stance Squats312 to 15
Lunge38 to 10
Leg Curl312 to 15 w/3 Drop Sets - 25 to 30 Reps per Set
Seated Calf Raise315 to 20
Dumbbell Shoulder Press38 to 10
Seated Lateral Raise310 to 12 w/2 Drop Sets - 25 to 30 Reps per Set
Wednesday - Back Width
Back Width
ExerciseSetsReps
Chin Ups68/6/4/8/6/4
Wide Grip Pulldowns To Rear48 to 10
Straight Arm Pull Downs410 to 12
Rope Pull Downs312 to 15 (Elbows Wide at Bottom)
Friday - Traps, Lower Back and Rear Delts
Traps, Lower Back & Rear Delts
ExerciseSetsReps
Barbell Shrugs64 to 6
Seated Dumbbell Shrugs46 to 8
Weighted Hyperextensions48 to 10
Seated Face Pulls410 to 12 (Elbows Wide - Pull to Chin)
Bent Over Lateral Raise412 to 15
Saturday - Chest and Arms
Chest & Arms
ExerciseSetsReps
Dumbbell Bench Press38 to 10
Cable Crossovers312 to 15 plus 2 Drop Sets
Barbell Curls310 to 12
Machine Preacher Curls312 to 15 plus 2 Drop Sets
Close Grip Bench Press310 to 12
V-Bar Tricep Pressdowns312 to 15 plus 2 Drop Sets


Good luck

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