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Pure Label Nutrition CEO - Training Log - BACK / TRAPS

Posted by Kyle Harrod on

09/14/15 BACK / TRAPS

Wide Lat Pulldowns
4 x 15/12/10/10

Hammer Strength Pad Supported Row (palms facing)
2 x 10
4 x 6 (heavy and explosive)
2 x 20

Hammer Strength High Row (standing)
4 x 12 (hard squeeze and stretch)

Rack Pull in Smith Machine (heavy but keep lats contracted through entire movement)
2 x 8 / 1 x 6 / 1 x 4 / 1 x 3 / 1 x 1 / 1 x 1

Straight Arm Pulldown (2 wide / 2 close)
4 x 12 (hard squeeze and stretch)

DB Shrugs
3 x 6 (semi heavy)
3 x 12 (focus on 2-3 second pause and squeeze at top)
2 x 12 (focus on 2-3 second pause and squeeze at top PLUS hold at top for 20 sec)

Back Ext
2 x Bodyweight Only (Max Reps hands behind head)