6-13 Back Pre Shift

Alright back on track. Focusing in on that squeeze and stretch each rep and slowing down my reps. Really pushing through each round and making sure I fail out in those rep ranges.


  • Rear cable flies high-medium-low 4 sets 12-15 reps each level 
  • TBar Rows 4 sets 12-15 reps (115)
  • Hammer Strength plate loaded 1arm row 4 sets 12-15 reps (100)
  • Landmine vhandle rows 4 sets 12-15 reps (loaded 4 25s and drop set on last set)
  • Lat Pull downs 4 sets 12-15 reps (160)
  1. (My weights)
  2. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  3. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.

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Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

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