This is going to be short and sweet.
I was still wrecked from the intense deadlift day and the holiday made my days not be very in sync with the order so, I am doing more back the very next day with a few arm movements added in that are not included in workout plan below. I am still really sore today and although the training was good and it was really easy to feel I was activating my back due to soreness the weight was not high at all. Purley isolation work today people, hopefully, next week will be a better-structured plan for the week.
Day 4 – Back
Meadows rows – 3x12:
Ladder bar pulldowns – 2x10 @ wide, 2x10 and medium, 2x10 @ close:
Bentover row on smith machine – 4x10, rest pause the bar on the safeties each rep, then drive up hard.
Incline facing shrugs – 3x15
TRISET x 3 rounds
Straight arm pulldown x10
Pulldown using handles x 10
DB shrugs x20