MID BACK SHRUGS
Set 1: 135 lbs x 14
Set 2: 225 lbs x 8
Set 3: 315 lbs x 8
Set 4: 405 lbs x 8
Set 5: 495 lbs x 8
Set 6: 495 lbs x 8
Set 7: 495 lbs x 8
CHEST SUPPORTED ROW
Set 1: 125 lbs x 15
Set 2: 125 lbs x 15
Set 3: 125 lbs x 15
WIDE GRIP PULLDOWNS
Set 1: 160 lbs x 8
Set 2: 180 lbs x 8
Set 3: 210 lbs x 8
Set 4: 210 lbs x 8
FRONT RAISES
Set 1: 35 lbs x 12
Set 2: 35 lbs x 12
Set 3: 35 lbs x 12
SEATED DB CLEANS
Set 1: 30 lbs x 10
Set 2: 30 lbs x 10
Set 3: 30 lbs x 10
Adding some supplemental back work on one “off” day from the heavy stuff, my back is strong in certain areas but it can always be stronger to support my lifting. The lower back gets plenty of work with the pulling 2x a week so the rest of it will need some volume to keep up.
____
Pick up a copy of Behemoth Strong on Kindle. A definitive program for building strength and improving your numbers for powerlifting. .
Pick up a copy of Behemoth Strong on PDF. .
Like the Kansas City Barbell gym's Facebook Page for news on events, programs, hosted meets, and more!.
To inquire about training, contact us for more information about gym membership or to set up a call about remote coaching if you are not located in KC or unable to attend our gym.
This site uses Akismet to reduce spam. Learn how your comment data is processed.
© 2019 kc barbell | site by katie harrington design | photos by Adri guyer