3
S
UPPLEMENTATION
We all know about the importance of protein to
sustain and build muscle, and the amount of adequate
protein per day to ensure an optimal anabolic environment.
A useful tip is to supplement with essential amino acids EAA
and BCAAs for maximum anabolic growth and recovery, in
particular leucine.
BACK
WARM
UP SETS WORKING
SETS REP
RANGE
One arm dumbbell rows or T-bar rows 2 - 10 - 12
One arm dumbbell rows or T-bar rows - 4 8
EXERCISE
• Exercise form - row weight forward in front of shoulder,
squeeze and rotate weight back towards your hip (not
just “up and down”)
• Pyramid weight up. Working sets 2, 3, 4 should be at
maximum weight
Wide grip lat pulldowns (machine) 2 - 10 - 12
Wide grip lat pulldowns (machine) - 3 8
• Exercise form - arch chest upwards, flex and engage lats
(not biceps)and squeeze the weight down to your lower
chest. Ensure peak contraction at base of movement
• Do not move your torso or create momentum. Use lats to
move the weight.
Low base pulley rows 0 - 0
Low base pulley rows - 3 10
• Exercise form - allow cable to pull torso forward slightly.
Flex from lats while pulling through the range of motion
and arch back for max contraction.
• Do not move your torso or create momentum, use lats to
move the weight.
OPTIONAL ADDITIONAL EXERCISE:
Chin-ups - 3 to failure
Dumbbell pullovers - 3 10
Note: • Use grippers or straps when training back as this allows
pull from elbow back as opposed to using forearms and
biceps to move the weight
• Alternate low base pulley rows with deadlifts (power liftin