Back hyper, forearms heavy. Did 3-4 sets per exercise, <1 min rest between sets, 8-12 reps per set. Lots of variety here. I find that works best on my back. As you recall, I don't hit my lower back or serratus on these days; I do that on my "core" day. I also mostly do deloading exercises on my lower back (i.e. lat pull-downs) but still some like bent over rows which I feel are essential.
Stop and go bent over rows 135 10, 155, 10, 175 10
Close grip lat pull-downs 185 10, 175 10, 155 12
Row to chest on a pull-down machine 3 sets forget what wait I did
One arm dumbbell rows w/ 80s. Basically went I go you go between my two arms.
Dumbbell deads 100 10, 120 10, 130 10
Unilateral lat pull-down machine 3 plates aside 2 *10, hold stretch 30 seconds after; 2 +25 aside same; 2 plates same thing
I felt I needed to finish off my middle back, so I did venom rows, some single dumbbell shrugs, and then grabed a plate and did rows w/ that, similar ROM as venom rows
Then 30 mins low intensity cardio and stretching at end.
Back home, back in lab, time to get back to work...
Gabriel "Venom" Wilson, Ph.D. Nutritional Sciences
B.S. (Hons) & M.S. in Kinesiology, CSCS
Vice President, ABCbodybuilding
Co-Editor. of JHR
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