Back | Abs

Pullups

3x8 1:1:2:0

Deadlift

4x2-5

*Make sure you get good and warmed up for these. I like to do the movement as my warm up. Perform however many reps you need to in order to prepare your body.

Supinated lat pulldown / Dumbbell bent over row

3x10-12 1:2:2:1 / 3x10 1:0:2:0 : 30 seconds rest

Wide grip lat pulldown / Seated row

3x20 1:0:2:0 / 3x20 1:0:2:0 : 30 seconds rest

Standing pronated forearm barbell curl

3x10 1:5:2:0

Hanging leg raises

3xFailure 1:1:2:1