Get-Beyond-Ripped-In-12-Weeks-The-Machine-Way-DF-EBOOK-PRINT-FINAL
Get-Beyond-Ripped-In-12-Weeks-The-Machine-Way-DF-EBOOK-PRINT-FINAL
Get-Beyond-Ripped-In-12-Weeks-The-Machine-Way-DF-EBOOK-PRINT-FINAL
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DAY 2<br />
Back & Rear Delt<br />
Hammer Strength pulldowns<br />
1×15 warmup set<br />
1×<strong>12</strong> warmup set<br />
1×8-10<br />
Barbell rows<br />
1×<strong>12</strong> warmup set<br />
1×8-10<br />
Hammer Strength one-arm rows<br />
1×8-10<br />
Cable rows (overhand grip)<br />
1×8-10<br />
Hammer Strength rear-delt machine OR Reverse Pec Deck<br />
1×8-10<br />
Bent-over dumbbell raises<br />
1×8-10<br />
Weighted Hyperextensions with bar across back/traps<br />
1×10-<strong>12</strong><br />
Deadlifts<br />
1×8 warmup<br />
1×8<br />
--NOTE—Do NOT go to complete failure with drop sets on deadlifts. Just do one set of 8 but make it<br />
HARD! No intensity techniques.<br />
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