Cycle 4/Week 2
Back Squat
5(135) 3(225) 1(315-365-405-405) 2(455) 5(405)
Walk Out
1(585)
Back Extension
2x10 (0)
Cycle 3/Week 3
Deadlift
5(135-225) 3(315) 1(365-405-455) 5(455)
Bent Barbell Row
10(135) 8(185) 6(225) 4(275)
Hammer Strength Front Pulldown
10(90) 8(140) 6(180) 4(230)
Single-Arm Hammer Strength Low Row
8(180) 6(270) 4(360)
Dumbbell Rear Delt Fly
12(20-20-20)
Back Extension
2x10 (0)
Side Hold
2x :15 (each side)