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Back / Hamstring (split into two separate days if needed)

Posted on December 16, 2013 at 7:30 PM

Lat Pull Downs (wide overhead grip) 15, 12, 10, 8, 6, 6, 8, 10, 12, 15 Increase weight while decresing reps. Decrease weight while increasing reps

Seated Row (machine or cable) (nuetral grip) SAME REP/ SET PATTERN AS PREVIOUS EXERCISE

DB Bent Over Row (single arm) 8 (4x)

Barbell Shrugs 15 (3x) 8 (3x)


Snatch Grip Dead Lifts 8 (4x)

Dead Lift 6 (3x)

Laying Hamstring Curl 15 (3x)

Hamstring Curl 15 (3x) 

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