.: Back Training ( * indicates warm-up sets)

Close-grip pulldowns

100lbs X 10*
150lbs X 10*
200lbs X 9-10
250lbs X 9-10

Weighted chins

1 X10*
2 X 6-8

Under-hand Grip Barbell rows
135lbs X 10*
185lbs X 8-10
225lbs X 8-10

Seated pulley rows

125lbs X 10*
175lbs X 8-10
200lbs X 8-10

Shrugs

225lbs X 10
275lbs X 8-10
315lbs X 8-10

Hyperextensions

2 X 12

FST-7 Hammer Strength Machine Pullovers

100lbs 7 X 12