2016 5 Weeks Out
Week 5 Full Back Workout (open)

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5 Weeks Out Back Workout

LAT PULL DOWNS
SET 1: 10 reps
SET 2: 10 reps
SET 3: 10 reps
SET 4: 10 reps
*rest 60-75 seconds in between sets

STRAIGHT LEG DEAD LIFT
SET 1: 10-15 reps
SET 2:10-15 reps
SET 3: 10-15 reps
SET 3: 10-15 repS
*rest 60-75 seconds in between sets

HAMMER STRENGTH HIGH ROW
SET 1: 10 reps together, 5 reps each arm
SET 2: 10 reps together, 5 reps each arm
SET 3: 10 reps together, 5 reps each arm
*rest 60-75 seconds in between sets

CABLE ROW SUPERSET TO
CABLE ROPE STRAIGHT ARM PULL DOWNS
SUPERSET 1: 12-15 reps each
SUPERSET 2: 12-15 reps each
SUPERSET 3: 12-15 reps each
*rest 70-90 seconds in between sets

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