Quick back and shoulders pump this evening.
- Low rows plate loaded 4-6reps 5sets (125) + shoulder press plate loaded 12-15reps 5sets (90)
- Plate loaded rows 4-6reps 4sets (140) + plate upright rows 12-15reps 4sets (45)
- Weighted pull-ups 2-3reps 4sets (90) + cable flies 12-15reps 4sets (15)
- V grip pulldowns 12-15reps 4sets (150) + Standing overhead press 12-15reps 4sets (105)
- Reverse seated machine press 12-15reps 3sets (90) + seated rows machine rows 12-15reps 4sets (150) hold each contraction for two count
- (My weights)
- Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
- 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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You should be in good physical condition and be able to participate in the exercise.
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