Sunday, November 3, 2013

Bad Ass Back Routine

I've been eating like an animal (you wouldn't believe me if I told you) 
so it seems appropriate to train like one.


Here's today's workout: 
BACK/CALVES

Seated Row x 12
X 10
X 8
X 6 (5 Plates)


1 Leg Standing Calf Raise
X 15 (4 sets)

Pulldowns x 12
X 10
X 8
X 6 DROP (220)

Seated Calf Press
X 15 (4 sets)

Bar Bent Rows
X 10
X 10
X 8
X 8 (225)

Seated Calf Raises
X 15
X 12
X 12
X 10 (6 plates)

Dumbbell Pullovers
X 12
X 12
X 10 (110)

Machine Shrugs superset x lower back ext
Machine Shrugs x 15
X 15
X 15
X 15 (4 plates)

Lower Back Ext ( I need to start incorporating these more after Deadlift and back has been finished for the week)
X 20
X 20
X 20 


Thomas Murphy, CSCS, Pn1

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