Your back day....

3 sets chins till failure - overhand, wide grip


6 sets BOR - 2 warm up


6 sets Rack DL - 2 warm up


3 sets lat pull down


3 sets UH pull down


3 sets close grip pull up till failure


Looks a lot but there's a mix of high rep/heavy lower rep so while it's knackering I tend to recover easily enough, training a 5 day split ATM with no regular off day so plenty of recovery time, plus the last 2 are a bit more arm involvement so they take some of the brunt there.
 
Deads


Either Hammer rows, V bar rows, chins


Or Chins, LPDs, Rows


Some quick face pulls ATM


Some quick shrugs
 
Chins ,rows and deads seem to make alot of bread & butter which is great.


Traps hit on some guys back day too ,can see the reasoning here as they are a back muscle group .


RTG I though I hit the volume sometimes ,yours looks nuts ,love it though.
 
Meadows Row 2x8-10


Rack Chins 2x8-10 plus partials/drops


Chest Supported Row 2x8-10 plus partials


Facepulls s/s Chins 3 x10


18" Deads 2x6


add in lat stretchers when in volume phase. Volume phase would be 18-20working sets. Low Vol would be 10-12 sets. as above.
 
BOR - 3 x warmup - 1 rest paused set until reps are reached


closegrip pulldowns - 1 heavy set, 1 light set


deads 2 x warmup - set of 15/12/8/6


seated closegrip rows - 3 x 20
 
bent over rows


wide grip pull downs


single arm rows


wide grip pull ups


1 - 2 working sets of each, 4 sets pull ups at end - bout a 25 min wo


I do deads, t bar rows and shrugs on other days
 
bo rows with bar 6 sets


wg pull down 5 sets


incline bench db rows 4 sets(hits my traps a bit before shruggs)


db single arm row on flat bench 3 sets


shruggs 5-6 sets


evry 10 days ido deadlift and deadlift only sometimes up to 8 sets ,practicing slow form as my work involves picking heavy materials from the floor so have to be careful , i find keeping it 10 days apart gives me better recovery time for heavier lifts
 
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