TRAINING PROGRAM: WEEK 8

DAY 54: BACK

Exercise Sets Reps Comment

Morning cardio 1 1 Perform 55 minutes before consuming food

Lat pulldowns 6 8-12 To warm up your back

Deadlifts 5 5 Use traditional form, dropping your ass

Seated cable rows 5 10-12 Using a wide grip

Reverse-grip barbell rows 3 10 Using an underhand or reverse grip

Dumbbell pullovers 3 10 Performed crosswise on a bench

Perform 40 minutes immediately after weight-

Post-workout cardio 1 1
training or add this session later in the evening

NOTES:

S C I E N C E . I N N O VAT I O N . P E R F O R M A N C E . W W W. K AG E D M U S C L E . C O M