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BACK TRAINING
BACK/TRAP WORKOUT
| EXERCISE |
SETS |
|
REPS |
| BACK |
| Hyperextensions |
2 |
|
15-20 |
| Deadlifts |
4 |
|
6-8 |
| Barbell
rows |
4 |
|
6-8 |
| EZ-barbell pullovers |
4 |
|
6-8 |
| TRAPS |
| Barbell
shrugs |
3 |
|
6-8 |
| Dumbbell
shrugs |
3 |
|
6-8 |
| |
BACK WORKOUT
| EXERCISE |
SETS |
|
REPS |
| Behind
the neck lat pulldowns |
3 |
|
8-10 |
| Barbell
rows |
3 |
|
6-8 |
| One-arm
dumbbell rows |
3 |
|
6-8 |
| Seated
cable rows |
3 |
|
8-10 |
| Hyperextensions |
2-3 |
|
15-20 |
|
|
TRAINING NOTES
| Before
the workout, begin with a 10 minute warm-up. |
| Perform
one light warm-up set of 12-15 reps before the first main set. |
| Use good
training form. |
| Rest 2
minutes between sets. |
| Stretch
between sets. |
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