Rep Range Back
Warm up with some pull-ups. I like to get in two sets each of Wide Grip and Neutral Grib. This really gets my back warm enough for the remainder of the workout.
WG Lat Pulldown:
2 sets warm up: 125 and 185
3 sets: 212 (9), 235 (9), 240 (9)
With these, I see many people not performing these correct at all. I see a lot of bicep help and their bodies swaying back and forth. With these I like to arch my and stick my chest out. Bring the bar all the way down with my chest out and slowing let the bar go back up. This will really give your lats a workout and a good stretch.
BB Reverse Grip Bent Over Row:
1 set warm up: 135
3 sets: 225 (12), 275 (12), 275 (10)
I alternate between Reverse Grip and Regular Grip on these. With the Reverse Grip I can feel a better contraction of the lats. I can get a better squeeze in also. With these I kept myself bent over and do not let my back straighten out. If this happens, the movement of the weight really isn't doing anything for you back and is just working your biceps.
Iso Lateral Machine Row:
3 sets: 170 each side (15)
Again with these, I go back and forth from DB Row to these. I like to perform these because the pad on the chest makes you extend your arms out more which then creates a greater stretch on the lats. I try to keep my chest on that pad though so my body isn't moving a whole lot.
Stiff Arm Pulldown:
2 sets: 75 (15)
This exercise was to really just get a good stretch and squeeze on the outer part of the lats. I can really feel this exercise hitting my back.
Face Down Incline DB Row:
3 sets: 75 (12)
I really like finishing off with this exercise. Really hits the lats and also gets the traps which is nice. By the time I get to these my back is pretty tore up and with these, really just finished off the workout.
Man strong fckn back bro.. U repping weights I woulda used for the power wave
That's what I like about this program over 531.. More back work.. I mean I do back work but only as an accessory n never as the primary lift to gain strength on
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Rep Range Arms
2 sets warm up: 20 and 30
2 sets: 55 (9), 60 (8)
I alternate between these and EZ bar curl to start off with my biceps. I don't use a regular barbell because my forearms burn too much. I like using DB also because it consists of going one arm at a time so I can really focus on that arm while performing the curl. I like to get a good squeeze at the very top. I can get a better squeeze with DB rather then BB.
Neutral Grip Bar Hammer Curl:
1 set warm up: 35
2 sets: 70 (12), 85 (12)
Not exactly sure what the bar is called, I think it is just called Neutral Grip Bar. Anyways I usually do DB Hammer curls but when I like to use this bar sometimes just because I can go heavier. This really gives my bicep head a good burn especially with higher reps.
Incline Bench DB Curl:
2 sets: 35 (15)
Set the incline bench at about 3. Start out with the DB with palms facing eachother, and on the back up, twist just like your standard DB Curl. I like doing incline curls because it gives my biceps more of a stretch because of the angle of the bench. Really can't go that heavy with this exercise but heavy isn't always better . This was a great finisher for my biceps as they were already about to explode it felt like.
2 sets warm up: 40 and 50
2 sets: 85 (9)
Never really started with rope pushdown to get the tricep session going. I see too many people performing these without their elbows staying tucked in which then they also use the whole arm to bring the weight down. If the movement is correct, this exercise is excellent for the triceps as you get to get a good pushdown then a good squeeze at the bottom by pulling the ropes apart.
Single Arm Rope Extension across Chest:
2 sets: 30 (12)
Not sure if everyone has performed these and if not, I would highly recommend them. We have a rope in the gym with only one side if you will. So instead of using the D-handle, I use this and set the rope to where it is at about head high and then have the angle going downwards across my chest. This really hits the tricep head at a different angle. You have to keep the arm in one position though and not let your shoulders help any.
2 sets: 95 (15)
Finished with the well known tricep exercise. Really got a good burn with this one because of the high reps. Again with these I see too many people performing these with horrible form. Have to keep those elbows in and not rock your body back and forth. Some people keep their elbows out more, which sometimes I do but I like to keep them tucked in because I can feel the movement better.
Question ? I workout every other day and started on Saturday with power chest and shoulders . Monday was power back and rear delts And wed power arms and calves.
My question is , on my schedule I lift again on Friday and am skipping legs because of injury this week. Should I do another power chest or start on Rep Range week ??
Lookin good in here man! Have you run fdfs at all yet? I'm on power week starting my third cycle of prrs, and was thinking of doing that after this go around for a couple weeks.
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