Mid back shrugs185×10275×10365×10415x2x10
Back extension with 45# plate3×10
For that so-called stripper back. Don’t ask…… Hahaha
Close grip lat pulldowns177x3x10
Straight arm pulldowns 100x3x7
Prowler sprints (relatively speaking)No weight for 2-20m sprints 90 for 4-20m sprints 160 for 6-20m sprints
Pick up a copy of the Ashman Strength System Version 2.0 .
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