Workout 2: Upper Back & Rear Delts
(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives
#1. Bent-Over Barbell Row - 3x20, 18, 15* (R: 90 sec) - (257lb)
#2. Dumbbell Pullover - 3x20, 18, 15+ (R: 90 sec) - (121lb)
#3. Wide Grip Lat Pulldown - 3x20, 15, 15^ (R: 90 sec) - (219lb)
#4. Dumbbell Rear Delt Fly - 3x20, 15, 15 (R: 90 sec) - (158lb)
#5. Cable Face Pull - 3x20, 15, 15 (R: 90 sec) - (166lb)
#6. Dumbbell Shrug - 3x20, 15, 15 (R: 90 sec) - (166lb)
Diet
Breakfast: Steak and eggs
Lunch: Salmon and fried pork
Snack: Cottage cheese
Dinner: Ground beef patties
(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives
#1. Bent-Over Barbell Row - 3x20, 18, 15* (R: 90 sec) - (257lb)
#2. Dumbbell Pullover - 3x20, 18, 15+ (R: 90 sec) - (121lb)
#3. Wide Grip Lat Pulldown - 3x20, 15, 15^ (R: 90 sec) - (219lb)
#4. Dumbbell Rear Delt Fly - 3x20, 15, 15 (R: 90 sec) - (158lb)
#5. Cable Face Pull - 3x20, 15, 15 (R: 90 sec) - (166lb)
#6. Dumbbell Shrug - 3x20, 15, 15 (R: 90 sec) - (166lb)
Diet
Breakfast: Steak and eggs
Lunch: Salmon and fried pork
Snack: Cottage cheese
Dinner: Ground beef patties