Hypertrophy Wk 3 Day 1&2: Back and Shoulders

HIGH-FREQUENCY BACK TRAINING

Training

sometime this past weekend between the higher frequency of training and putting bricks up I strained my neck super bad. Day 2 this week was not the smartest of ideas to do as I am still dealing with a sore neck at about 85% healthy. I forgot how much of a pain it is to have a neck strain, checking your blind spots for cars is impossible!

 Workout

Day 1 – Back

*Meadows row – 4x10, drop set last set,
*Neutral lat pulldown – 4x8-10:
*Rope low cable row, seated – 3x15:
*Pullover – 4x15:
*A1) Seated DB deadlift/goodmorning – 3x15:
*A2) Shrugs – 3x15:
*Any abs– 3 sets hanging leg lifts

Day 2 – Shoulders

*BB Strict overhead press – 5x10
*DB high incline – 4x12:
*A1)  Pushups – 3x5 w/ 3 sec hold at bottom
*A2) Machine shoulder press – 3x12:
*Heavy laterals (partials even) – 4x8-10:
*B1) Skullcrushers – 3x12, drop set last set
*B2) Reverse grip pushdowns – 3x12, drop set last set
*Banded laterals – 3x20, fast and pumped: micro mini