Wednesday 6th – Back and Triceps

Back (6-8 reps + failure)

  • Wide grip seated row – 2 sets,
  • Reverse grip pull downs – 90kg, 100kg
  • Narrow grip pull downs – 100kg, 130kg
  • Pull overs – 80lb x 2 sets
  • Hex deadlift (+bar) – 40kg, 80kg, 100kg, 120kg
  • Shrugs – 55kg, 65kg, 75kg (15 reps)
  • One arm dumbbell rows, 80lb, 100lb



  • Narrow grip bench press – 110lb, 150lb, 150lb
  • Tricep extensions – x2 sets
  • Push downs – x 2 sets

And I feel great today! If I could train this hard and focused over the winter, I’m sure I would make some very good gains!




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