Week 4, Day 3

Today's Training

Another great day. I'm feeling real good and full of energy of workout and staying the same or getting stronger each week!

Pullovers - 200 x 4

Hammer Pulldowns - 210 x 4 - drop set

BB Rows - 285 x 6

Hammer Rows - 130/side x 6

Rear delts - 45 x 10

Back extensions - 85 x 7

Deadlifts (pictured) -345 x 6

Deadlifts - Deadlifts are a great overall exercise for Back. They bring the whole back together and for trainees that don't compete they are still great because it's a movement that you do whenever you move things. There are a few ways to do these, but I like to do partial reps. That means I bring the bar to my mid shins instead of the floor. When you bring it off the floor you use a lot of glutes, hips and hamstrings. I save those for leg day. Bringing the bar to my shins keeps the tension on my back.