Intermediate Specialization Phase (BACK and TRAPS)

TABLE OF
CONTENTS
THE GOAL OF THE BACK & TRAPS SPECIALIZATION PHASE 3
WEEKS 1-2 4
WEEKS 3-4 8
WEEKS 5-6 12
WEEKS 7-8 16
WEEK 9 (DELOAD WEEK) 20
TUTORIALS FOR NEW EXERCISES 25
ADDITIONAL COMMENTS 29
DISCLAIMER 30
BACK & TRAPS SPECIALIZATION PHASE 2

THE GOAL OF THE BACK &
TRAPS SPECIALIZATION PHASE
* This 8-week phase is designed for those who are struggling with their overall back/traps development. But
first, it’s vital that you implement the tips mentioned in the mind-muscle connection and exercise tutorial
chapters. You need to address any other potential issues with your overall back growth by reading those
chapters and implementing the tips mentioned there. IF you have already done so yet are still struggling, then
you’re ready for the back/traps specialization phase.
The back & traps specialization phase is to add more thickness and width to the overall back. More emphasis
will be placed on the traps as well.
We will be gradually increasing the weekly volume dedicated to your chest, as

well as incorporating additional exercises for them. The change being made
each week will be highlighted in the tables, and the tutorials for the new
exercises are at the end of this PDF. And to compensate for the increased
volume, we will lower the volume of other muscle groups (they will be placed
on “maintenance”). However, as in the original workout program provided,
you still need to focus on progressing each exercise every week by using the
double progression scheme and other methods outlined in the progression
chapter. This is what will really make the difference in terms of your back
development over the 8 weeks. And keep in mind that the recommendations
made on a proper warm up/cool down, training to failure, how heavy should
you train, and so on all still apply here as well!
We will still use the same 5 day split as your normal program. Your “push”
and “lower body” workouts will remain the same throughout the weeks (with
adjusted volume on certain lifts to balance things out) - still focus on
progressing those workouts, but place your priority on progressing your back
movements.

WEEKS 1 - 2
Total Direct Weekly Back/Traps Sets
(Excluding Face Pulls): 19
UPPER BODY WORKOUT
Rest
DAY 1
Exercise Sets Reps Notes
(min)
Pull with elbows, squeeze shoulder-blades

Chest-Supported Row 3 6-8 2
together, don’t flare elbows out.
Try pinky on rings, keep shoulder-blades

Bench Press 3 4-6 2.5-3 retracted, maintain lower back arch, press from
below nipples to above shoulders.
Use mid-width grip (slightly wider than shoulder-

10-
Lat Pulldown 3 2 width), maintain a slight lean back, don’t use
12
momentum.
Standing Overhead 8- Press in a straight line up, keep core engaged, no

3 2-3
Press 10 momentum, don’t arch lower back.
Grip barbell at 1.5x shoulder-width, lean slightly
Wide-Grip Barbell 10-
2 2 forward, shrug straight up and pause briefly at
Shrugs 15
top.
High to Low Cable 12- Split stance, keep elbows slightly bent, crossover
2 1.5-2
Flies 15 hands at bottom.
LOWER BODY WORKOUT 1

Rest
DAY 2

(min)
Maintain straight back, keep head/back/hips
Deadlift 4 6-8 3
inline.
10-
Front Squat 3 2.5-3 Rest barbell on front delts, keep elbows high.
12
Rest upper back on bench, place bar on hips,
Barbell Hip Thrust 3 8-12 2 avoid arching back, feet placed so that shins are
vertical at top position.
Single Leg Weighted Pause at bottom of each rep, use full range of
3 6-8 1-1.5
Calf Raise motion.
Pause at bottom of each rep, use full range of
Leg Press Calf Raise 3 8-12 1-1.5
motion.

DAY 3 REST
PUSH WORKOUT
Rest
DAY 4

(min)
Experiment with bench angles (~15-45 degrees),
Incline Dumbbell Press 3 6-8 2-3 keep shoulder blades retracted & chest sticking out,
don’t flare elbows.
RPT:
Lighten weight by 10% each set, keep shoulder
Flat Dumbbell Press 6-8,
3 2-3 blades retracted and chest sticking out, don’t flare
(RPT) 8-10,
elbows.
10-12
45-60
Lean-Away Cable seconds Lean sideways towards direction of the raise, pull
3 8-12
Lateral Raises b/w cable from in between your legs.
arms
10+ (to Wrap band around back and in each hand, avoid
Banded Push-Ups 2 1.5-2
failure) flaring elbows out.
Overhead Rope Take one step away from pulley (split-stance), press
3 12-15 1.5-2
Extensions rope overhead, keep elbows locked.
PULL WORKOUT
Exercise Sets Reps Rest Notes
(min)
DAY 5
Above-the-Knee Rack 2 6-8 2-3 Set up barbell just above knee height, keep back
Pulls (Heavy) straight and shoulders back, use lifting straps if
needed.
Weighted Pull-Ups 3 RPT: 2-3 Wider than shoulder-width thumbless grip, pull with
(RPT) 4-6, elbows, use full ROM (eyes over bar).
6-8,
8-10
Seated Row 3 8-10 2 “V-Bar” attachment, squeeze shoulder blades
together, avoid rolling shoulders forward or shrugging
shoulders up.
Reverse Pec Deck 3 10-12 2 Experiment with grip (neutral or palms facing down),
keep upper traps relaxed.
Kneeling Face Pulls 3 10-15 1.5 Keep upper traps relaxed, pull towards face while
raising fists towards ceiling (external rotation).
Incline Dumbbell Curls 2 8-10 1.5-2 Use 30-degree bench angle, let arms hang straight
down, keep elbows locked.
Scapular Pull-Ups 2 5-10+ 1 Hang with straight arms, pull body up slightly without
allowing elbows.

LEGS WORKOUT (LOWER BODY 2)
Exercise Sets Reps Rest (min) Notes
DAY 6
3 sets of
6-8, 1 Experiment with foot stance, point toes slightly
set slow out, maintain a straight back, squat to at least
Back Squat 4 3
eccentri parallel. For last set, perform each rep with a 4
c of 8- second slow descent with lighter weight.
10
~45-60s
Place foot far from bench to target glutes, place
Bulgarian Split rest
3 8-10 foot closer to emphasize quads. Use dumbbells
Squat between
or barbell.
each leg
Maintain straight back, descend to at least

Glute Ham Raise 4 10-12 2 parallel with ground, adjust foot plate for
difficulty.
Smith Machine Place toes on a weight or any elevated platform,

3 10-15 1-1.5
Calf Raises pause at bottom of each rep, use full ROM.
Seated Weighted
3 10-15 1-1.5 Pause at bottom of each rep, use full ROM.
Calf Raise
REST
DAY 7

WEEKS 3 - 4
UPPER BODY WORKOUT
Rest
DAY 1
(min)
Pull with elbows, squeeze shoulder-blades

Chest-Supported Row 4 6-8 2

Use mid-width grip (slightly wider than shoulder-

10-
Lat Pulldown 3 2 width), maintain a slight lean back, don’t use
12
momentum.
Standing Overhead Press in a straight line up, keep core engaged,

3 8-10 2-3
Press no momentum, don’t arch lower back.
Grip barbell at 1.5x shoulder-width, lean slightly
2 2 forward, shrug straight up and pause briefly at
Shrugs 15
top.
High to Low Cable 12- Split stance, keep elbows slightly bent,
2 1.5-2
Flies 15 crossover hands at bottom.

Rest
DAY 2
(min)
Deadlift 4 6-8 3
inline.
10-
12
3 6-8 1-1.5
Calf Raise motion.

motion.

DAY 3 REST
PUSH WORKOUT
Rest
DAY 4

(min)
RPT:
(RPT) 8-10,
elbows.
10-12
45-60
3 8-12
arms
10+
(to Wrap band around back and in each hand, avoid
failure flaring elbows out.
)
3 12-15 1.5-2
PULL WORKOUT
Rest
(min)
DAY 5
Set up barbell just above knee height, keep back

Above-the-Knee Rack
3 6-8 2-3 straight and shoulders back, use lifting straps if
Pulls (Heavy)
needed.
RPT:
Weighted Pull-Ups 4-6, Wider than shoulder-width thumbless grip, pull with
3 2-3
8-10
“V-Bar” attachment, squeeze shoulder blades
Seated Row 3 8-10 2 together, avoid rolling shoulders forward or
shrugging shoulders up.
10- Experiment with grip (neutral or palms facing
Reverse Pec Deck 3 2
12 down), keep upper traps relaxed.
10- Keep upper traps relaxed, pull towards face while
Kneeling Face Pulls 3 1.5
15 raising fists towards ceiling (external rotation).
Use 30-degree bench angle, let arms hang straight
Incline Dumbbell Curls 2 8-10 1.5-2
5- Hang with straight arms, pull body up slightly
Scapular Pull-Ups 2 1
10+ without allowing elbows.

Exercise Sets Reps Rest (min) Notes
DAY 6
3 sets of
6-8, 1 Experiment with foot stance, point toes slightly
set slow out, maintain a straight back, squat to at least
Back Squat 4 3
eccentri parallel. For last set, perform each rep with a 4
c of 8- second slow descent with lighter weight.
10
~45-60s
Place foot far from bench to target glutes,
3 8-10 place foot closer to emphasize quads. Use
Squat between
dumbbells or barbell.
each leg
Maintain straight back, descend to at least

Glute Ham Raise 4 10-12 2 parallel with ground, adjust foot plate for
difficulty.
Place toes on a weight or any elevated

Smith Machine
3 10-15 1-1.5 platform, pause at bottom of each rep, use full
Calf Raises
ROM.
Seated Weighted
3 10-15 1-1.5 Pause at bottom of each rep, use full ROM.
Calf Raise
REST
DAY 7

WEEKS 5 - 6
UPPER BODY WORKOUT
Rest
DAY 1
(min)
Chest-Supported Pull with elbows, squeeze shoulder-blades

4 6-8 2
Row together, don’t flare elbows out.

Use mid-width grip for 2 sets, and wider-width

Lat Pulldown 4 10-12 2 grip for 2 sets. Maintain a slight lean back,
don’t use momentum.

3 8-10 2-3
Grip barbell at 1.5x shoulder-width, lean
Wide-Grip Barbell
3 10-15 2 slightly forward, shrug straight up and pause
Shrugs
briefly at top.
High to Low Cable Split stance, keep elbows slightly bent,
2 12-15 1.5-2
Flies crossover hands at bottom.

Rest
DAY 2
(min)
Deadlift 4 6-8 3 Maintain straight back, keep head/back/hips inline.
Front Squat 3 10-12 2.5-3 Rest barbell on front delts, keep elbows high.
Rest upper back on bench, place bar on hips, avoid

Barbell Hip Thrust 3 8-12 2 arching back, feet placed so that shins are vertical
at top position.
3 6-8 1-1.5
Calf Raise motion.

motion.

DAY 3 REST
PUSH WORKOUT
Rest
DAY 4

(min)
RPT:
(RPT) 8-10,
elbows.
10-12
45-60
3 8-12
arms
10+
(to Wrap band around back and in each hand, avoid
failure flaring elbows out.
)
3 12-15 1.5-2
PULL WORKOUT
Rest
(min)
DAY 5

Above-the-Knee Rack
Pulls (Heavy)
needed.
RPT:
Weighted Pull-Ups 4-6, Wider than shoulder-width thumbless grip, pull with
3 2-3
8-10
Seated Row 3 8-10 2 together, avoid rolling shoulders forward or shrugging
shoulders up.
Experiment with grip (neutral or palms facing down),
Reverse Pec Deck 3 10-12 2
keep upper traps relaxed.
Keep upper traps relaxed, pull towards face while
Kneeling Face Pulls 3 10-15 1.5
Hang with straight arms, pull body up slightly
Scapular Pull-Ups 2 5-10+ 1
without allowing elbows.

Rest
DAY 6
(min)
3 sets
of 6-8, Experiment with foot stance, point toes
1 set slightly out, maintain a straight back,
Back Squat 4 slow 3 squat to at least parallel. For last set,
eccent perform each rep with a 4 second slow
ric of descent with lighter weight.
8-10
~45-60s
Place foot far from bench to target
3 8-10 glutes, place foot closer to emphasize
Squat between
quads. Use dumbbells or barbell.
each leg
Maintain straight back, descend to at
Glute Ham
4 10-12 2 least parallel with ground, adjust foot
Raise
plate for difficulty.
Smith Place toes on a weight or any elevated
Machine Calf 3 10-15 1-1.5 platform, pause at bottom of each rep,
Raises use full ROM.
Seated
Pause at bottom of each rep, use full
Weighted Calf 3 10-15 1-1.5
ROM.
Raise
REST
DAY 7

WEEKS 7 - 8
UPPER BODY WORKOUT
Rest
DAY 1
(min)
Chest-Supported Pull with elbows, squeeze shoulder-blades
4 6-8 2
Row together, don’t flare elbows out.

Use mid-width grip for 2 sets, and wider-width

10-
Lat Pulldown 4 2 grip for 2 sets. Maintain a slight lean back,
12
don’t use momentum.

3 8-10 2-3
Grip barbell at 1.5x shoulder-width, lean

4 2 slightly forward, shrug straight up and pause
Shrugs 15
briefly at top.
High to Low Cable 12- Split stance, keep elbows slightly bent,
2 1.5-2

Rest
DAY 2
(min)
Deadlift 4 6-8 3
inline.
10-
12
3 6-8 1-1.5
Calf Raise motion.
motion.

DAY 3 REST
PUSH WORKOUT
Rest
DAY 4

(min)
RPT:
(RPT) 8-10,
elbows.
10-12
45-60
3 8-12
arms
10+ (to Wrap band around back and in each hand, avoid
failure) flaring elbows out.
3 12-15 1.5-2
PULL WORKOUT
Rest
(min)
DAY 5

Above-the-Knee Rack
Pulls (Heavy)
needed.
RPT:
4-6,
6-8, 8-10, Wider than shoulder-width thumbless grip, pull
Weighted Pull-Ups (RPT) 4 2-3
10-12 with elbows, use full ROM (eyes over bar).
(or to failure
for 4th set)
Seated Row 4 8-10 2 together, avoid rolling shoulders forward or
shrugging shoulders up.
Experiment with grip (neutral or palms facing
down), keep upper traps relaxed.
Keep upper traps relaxed, pull towards face while
Kneeling Face Pulls 3 10-15 1.5
Hang with straight arms, pull body up slightly
without allowing elbows.

Rest
DAY 6
(min)
3 sets
of 6-8, Experiment with foot stance, point toes
1 set slightly out, maintain a straight back,
Back Squat 4 slow 3 squat to at least parallel. For last set,
eccentr perform each rep with a 4 second slow
ic of 8- descent with lighter weight.
10
~45-
Place foot far from bench to target
Bulgarian 60s rest
3 8-10 glutes, place foot closer to emphasize
Split Squat between
quads. Use dumbbells or barbell.
each leg
Maintain straight back, descend to at

Glute Ham
4 10-12 2 least parallel with ground, adjust foot
Raise
plate for difficulty.
Smith Place toes on a weight or any elevated
Machine Calf 3 10-15 1-1.5 platform, pause at bottom of each rep,
Raises use full ROM.
Seated
Pause at bottom of each rep, use full
ROM.
Raise
REST
DAY 7

WEEK 9
WEEK 9 (DELOAD)
*For this week, we will use the protocol

outline in the deload chapter of the program
by lowering the volume (# of sets) and
intensity (how heavy you lift) of your
workouts. For ALL the exercises you perform
this week, use a weight that is roughly 10%
lighter than what you’d normal do and stay
far away from failure. Upon completion of
your deload week, you can return to your
normal program OR run another
specialization phase for the same muscle
group or another muscle group.

UPPER BODY WORKOUT
Exercise Sets Reps Rest Notes
DAY 1
(min)
Chest-Supported Row 2 6-8 2 Pull with elbows, squeeze shoulder-blades

Bench Press 2 4-6 2.5-3 Try pinky on rings, keep shoulder-blades
retracted, maintain lower back arch, press from
Lat Pulldown 2 10- 2 Use mid-width grip (slightly wider than

12 shoulder-width apart). Maintain a slight lean
back, don’t use momentum.
Standing Overhead 2 8-10 2-3 Press in a straight line up, keep core engaged,
Wide-Grip Barbell 2 10- 2 Grip barbell at 1.5x shoulder-width, lean slightly
Shrugs 15 forward, shrug straight up and pause briefly at
top.
High to Low Cable 2 12- 1.5-2 Split stance, keep elbows slightly bent,

Rest
DAY 2
(min)
Deadlift 2 6-8 3
inline.
10-
12
Barbell Hip Thrust 2 8-12 2 avoid arching back, feet placed so that shins
are vertical at top position.
2 6-8 1-1.5
Calf Raise motion.
motion.

DAY 3 REST
PUSH WORKOUT
Rest
DAY 4

(min)
RPT: Lighten weight by 10% each set, keep shoulder
Flat Dumbbell Press
2 6-8, 2-3 blades retracted and chest sticking out, don’t flare
(RPT)
8-10 elbows.
45-
60
Lean-Away Cable secon Lean sideways towards direction of the raise, pull
3 8-12
Lateral Raises ds cable from in between your legs.
b/w
arms
Wrap band around back and in each hand, avoid
Banded Push-Ups 1 6-10 1.5-2
flaring elbows out.
2 12-15 1.5-2
PULL WORKOUT
Rest
(min)
DAY 5
Set up barbell just above knee height, keep

Above-the-Knee Rack
2 6-8 2-3 back straight and shoulders back, use
Pulls
lifting straps if needed.
RPT:
Wider than shoulder-width thumbless grip,
Weighted Pull-Ups 4-6,
2 2-3 pull with elbows, use full ROM (eyes over
(RPT) 6-8,
bar).
“V-Bar” attachment, squeeze shoulder

Seated Row 2 8-10 2 blades together, avoid rolling shoulders
forward or shrugging shoulders up.
Experiment with grip (neutral or palms
facing down), keep upper traps relaxed.
Keep upper traps relaxed, pull towards face
Kneeling Face Pulls 2 10-15 1.5 while raising fists towards ceiling (external
rotation).
Incline Dumbbell Use 30-degree bench angle, let arms hang
2 8-10 1.5-2
Curls straight down, keep elbows locked.
Hang with straight arms, pull body up
slightly without allowing elbows.

Rest
DAY 6
(min)
3 sets
Experiment with foot stance, point
of 6-8,
toes slightly out, maintain a straight
1 set
back, squat to at least parallel. For
Back Squat 2 slow 3
last set, perform each rep with a 4
eccentri
second slow descent with lighter
c of 8-
weight.
10
~45-60s Place foot far from bench to target
Bulgarian rest glutes, place foot closer to
2 8-10
Split Squat between emphasize quads. Use dumbbells or
each leg barbell.
Maintain straight back, descend to
Glute Ham
2 10-12 2 at least parallel with ground, adjust
Raise
foot plate for difficulty.
Smith Place toes on a weight or any
Machine Calf 3 10-15 1-1.5 elevated platform, pause at bottom
Raises of each rep, use full ROM.
Seated
Pause at bottom of each rep, use
full ROM.
Raise
REST
DAY 7

TUTORIALS & ALTERNATIVES
FOR NEW EXERCISES
1) Wide-Grip Barbell shrugs
Exercise alternatives: standing or seated dumbbell shrugs,

machine shrugs.
Target Muscle: Trapezius (mostly upper & middle region)

FOR NEW EXERCISES
Step 1: Set the height of your rack such that the bar is
positioned at the knee or slightly above. Grasp the bar with
an overhand grip about 1.5x shoulder-width apart. Lift the bar
off the rack by straightening your legs. This is the starting
position.
Step 2: Shrug the bar straight up by lifting your shoulders up

towards your ears. Hold the top position for half a second
before lowering the weight back down.
Step 3: Control the descent back down to the starting

position and then repeat. Keep your shoulders back rather
than rolled forward during each rep.

FOR NEW EXERCISES
2) Rack Pulls (above-the-knee)

Exercise alternatives: wide-grip seated row, barbell row, “reduced range
of motion” deadlifts (e.g. elevated start position)
Target Muscle: Overall back (most emphasis on traps).

FOR NEW EXERCISES
This is exercise can be simply thought of as the “top half

of a deadlift”.
Step 1: Set the height of your rack such that the bar is
positioned at the knee or slightly above.
Step 2: Grasp the bar with an overhand grip about

shoulder-width apart. Stick your chest up, push your hips
back, and pull your shoulders back as you would with the
deadlift. Your back and head should be aligned and in a
neutral (straight) position and your knees should be just
slightly bent.
Step 3: Take a deep breath, hold it, then lift the weight
by driving your hips forward and straightening your
knees. Exhale at the top. Pull your shoulders back at the
top of the movement - don’t allow them to roll forward
and avoid arching your lower back. Your body should be
aligned straight at the top position. Reverse the
movement to lower the bar back into the power rack
before performing another rep. Keep your core tight
throughout each rep.

ADDITIONAL
COMMENTS
For inquiries or customer support, email contact@builtwithscience.com
For exercise tutorials of the other exercises in this program, please visit the
exercise tutorial section of your program where in-depth videos are provided for
each.
And as mentioned in your program, after completion of this specialization

program, you can either go back to your original program (which has balanced
volume for all muscle groups) OR run another specialization phase for the same
muscle or another muscle. Regardless of what you choose, you need to
prioritize getting stronger on your lifts and progressively overloading every single
week. So push yourself!
Enjoy!

DISCLAIMER
The information provided in this book is for educational purposes only. Jeremy
Ethier is not a doctor or registered dietitian. The contents of this document
should not be taken as medical advice and should be performed solely at your
own risk. It is not intended to diagnose, treat, cure, or prevent any health
problem - nor is it intended to replace the advice of a physician. Always consult
your physician or qualified health professional on any matters regarding your
health and/or engagement in physical activity. No part of this report may be
reproduced or transmitted in any form whatsoever, electronic, or mechanical,
including photocopying, recording, or by any informational storage or retrieval
system without expressed written, dated and signed permission from the author
(Jeremy Ethier). All copyrights are reserved.

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TABLE OF

WEEK 9 (DELOAD WEEK) 20

TUTORIALS FOR NEW EXERCISES 25

BACK & TRAPS SPECIALIZATION PHASE 2

We will be gradually increasing the weekly volume dedicated to your chest, as

BACK & TRAPS SPECIALIZATION PHASE 3

Pull with elbows, squeeze shoulder-blades

Try pinky on rings, keep shoulder-blades

Use mid-width grip (slightly wider than shoulder-

Standing Overhead 8- Press in a straight line up, keep core engaged, no

LOWER BODY WORKOUT 1

Exercise Sets Reps Notes

BACK & TRAPS SPECIALIZATION PHASE 5

Exercise Sets Reps Notes

BACK & TRAPS SPECIALIZATION PHASE 6

Maintain straight back, descend to at least

Smith Machine Place toes on a weight or any elevated platform,

BACK & TRAPS SPECIALIZATION PHASE 7

Pull with elbows, squeeze shoulder-blades

Try pinky on rings, keep shoulder-blades

Use mid-width grip (slightly wider than shoulder-

Standing Overhead Press in a straight line up, keep core engaged,

LOWER BODY WORKOUT 1

Pause at bottom of each rep, use full range of

BACK & TRAPS SPECIALIZATION PHASE 9

Exercise Sets Reps Notes

Set up barbell just above knee height, keep back

BACK & TRAPS SPECIALIZATION PHASE 10

Maintain straight back, descend to at least

Place toes on a weight or any elevated

BACK & TRAPS SPECIALIZATION PHASE 11

Chest-Supported Pull with elbows, squeeze shoulder-blades

Try pinky on rings, keep shoulder-blades

Use mid-width grip for 2 sets, and wider-width

Standing Overhead Press in a straight line up, keep core engaged,

LOWER BODY WORKOUT 1

Deadlift 4 6-8 3 Maintain straight back, keep head/back/hips inline.

Rest upper back on bench, place bar on hips, avoid

Pause at bottom of each rep, use full range of

BACK & TRAPS SPECIALIZATION PHASE 13

Exercise Sets Reps Notes

Set up barbell just above knee height, keep back

BACK & TRAPS SPECIALIZATION PHASE 14

BACK & TRAPS SPECIALIZATION PHASE 15

Try pinky on rings, keep shoulder-blades

Use mid-width grip for 2 sets, and wider-width

Standing Overhead Press in a straight line up, keep core engaged,

Grip barbell at 1.5x shoulder-width, lean

LOWER BODY WORKOUT 1

BACK & TRAPS SPECIALIZATION PHASE 17

Exercise Sets Reps Notes

Set up barbell just above knee height, keep back

BACK & TRAPS SPECIALIZATION PHASE 18

Maintain straight back, descend to at

BACK & TRAPS SPECIALIZATION PHASE 19

*For this week, we will use the protocol

BACK & TRAPS SPECIALIZATION PHASE 21

Chest-Supported Row 2 6-8 2 Pull with elbows, squeeze shoulder-blades

Lat Pulldown 2 10- 2 Use mid-width grip (slightly wider than

LOWER BODY WORKOUT 1

BACK & TRAPS SPECIALIZATION PHASE 22

Exercise Sets Reps Notes

Set up barbell just above knee height, keep