10.7.20 Workout: Back, Traps, Rear Delts

Shred: (Straight Arm Lat Pushdowns Superset Underhand Grip High Rows on Cable, 3 sets of 15 reps on each, rest 60-90 seconds between sets), (Single Arm Side Lat Pull-Down Superset Same Arm Underhand Grip Lat Pull-Down, 3 sets of 12 reps on each movement on each arm, rest 60-90 seconds between sets), (Single Arm Bent Over Row w/ DB Superset Overhand Grip Hammer Strength Row, 3 sets of 12 reps on each movement on each arm, rest 60-90 seconds between sets), (Shrugs w/ DB’s Superset Reverse Pecdec Rear Delt Flyes, 3 sets of 15 reps on each, rest 60-90 seconds between sets)

Bulk: (Straight Arm Lat Pushdowns Superset Underhand Grip High Rows on Cable, 3 sets of 12 reps on each, rest 90-120 seconds between sets), (Single Arm Side Lat Pull-Down Superset Same Arm Underhand Grip Lat Pull-Down, 3 sets of 10 reps on each movement on each arm, rest 90-120 seconds between sets), (Single Arm Bent Over Row w/ DB Superset Overhand Grip Hammer Strength Row, 3 sets of 8 reps on each movement on each arm, rest 90-120 seconds between sets), (Shrugs w/ DB’s Superset Reverse Pecdec Rear Delt Flyes, 3 sets of 12 reps on each, rest 90-120 seconds between sets)

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