Bro My Back is Yoooooked | PUMP :30
3.12.24 // BRO MY BACK IS YOOOOKEDÂ TIME FRAME TRAINING: 4 MINUTES Straight Bar Seated Rows *Do as many reps as possible. in 4 minutes TIME FRAME TRAINING: 4 MINUTES V-Bar Pulldowns *Do as...
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Wide + Thick Back | PUMP :30
3.5.24 // WIDE + THICK BACK AMRAP SUPERSET: 12 MINUTES *AMRAP: As Many Rounds & Reps As Possible Wide-grip Pull-ups: To Failure One-Arm Rows: 8 reps each arm AMRAP SUPERSET: 8 MINUTES *AMRAP: As...
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Ultra Yoked Back | PUMP :30
2.27.24 // ULTRA YOKED BACK 3 WAY PULLDOWNS: 4 SETS (6 MINUTES) 10-10-10 reps Close - Medium - Wide PYRAMID SUPERSET: 8 MINUTES 20-15-10-20 reps Seated Row Superset w/ One Arm Rows TIME...
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Back Jacked 101 | PUMP :30
2.20.24 // BACK JACKED 101 TIME FRAME TRAINING: 3 MINUTES Chin-ups: As many reps as you can in 3 minutes TIME FRAME TRAINING: 3 MINUTES Bodyweight Rows: As many reps as you can in...
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Cobra Wide Back | PUMP :30
2.13.24 // COBRA WIDE BACK 100 REP EXPLOSION: 3 MINUTES V-bar Pulldowns: 100 reps AMRAP: 7 MINUTES AMRAP: As Many Rounds & Reps As Possible Pull-ups: To failure, then Pulldowns for another 20 reps...
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Got a Case of Bad Back Jackedness | PUMP :30
2.6.24 // GOT A CASE OF BAD BACK JACKEDNESS WARMUP: 3 MINUTES Pulldowns 100 Rep explosion with 80-100 lbs TIME FRAME TRAINING: 3 MINUTES Seated Rows: Heavy 50 reps 100 REP EXPLOSION:...
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Double Cobra Back Nastiness | PUMP :30
1.30.24 // DOUBLE COBRA BACK NASTINESS WARMUP: 5 MINUTES Max Pull-ups in 5 minutes (band assisted if neeeded) *If you can't do assisted, do Pulldowns at 80% of bodyweight ROW AMRAP: 4 MINUTES *AMRAP:...
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Filthy Lats | PUMP :30
1.23.24 // FILTHY LATS WARMUP: TIME FRAME TRAINING (3 MINUTES) Pull-ups: Do as many reps as you can in 3 minutes OR Pulldowns (at approximately your bodyweight): Do as many reps as you can in...
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