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  • Back Specialization

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    GymRat2269
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    Back specialization program by Rich Gaspari

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    Back specialization program by Rich Gaspari

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    66 views1 page

    Back Specialization

    Uploaded by

    GymRat2269
    Back specialization program by Rich Gaspari

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Back Specialization By Rich Gaspari

    Source: Excel

    Monday - Thickness 1.Deadlift 5x10-8-8-6-10 2.Bent-Over Rows 4x8-10 3.Seated Pulley Rows 4x10-12 4.Hyperextensions 4x10-12

    Wednesday - Width 1.Chins 4x12 2.Pulldowns 4x10-12 Superset 3 & 4 3.V-Bar Pulldowns 4x10-12 4.Pullovers 4x10-12

    Friday - Width & Thickness Superset 1 & 2 1.Wide-Grip Pulldown 4x8-10 2.T-Bar Rows 4x8-10 Superset 3 & 4 3.Close-Grip Pulldown 4x6-10 4.Seated Pulley Rows 4x6-10 Superset 5 & 6 5.Pulldowns (Rear) 4x6-8 6.DB Rows (Bench) 4x6-8 7.Hyperextensions or Stiff-Legged Deadlifts 4x8-10

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