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) - (227lb)
#2. Dumbbell Pullover - 3x20, 18, 15+ (R: 90 sec) - (91lb)
#3. Wide Grip Lat Pulldown - 3x20, 15, 15^ (R: 90 sec) - (189lb)
#4. Dumbbell Rear Delt Fly - 3x20, 15, 15 (R: 90 sec) - (123lb)
#5. Cable Face Pull - 3x20, 15, 15 (R: 90 sec) - (136lb)
#6. Dumbbell Shrug - 3x20, 15, 15 (R: 90 sec) - (135lb)
Diet
Breakfast: Kefir and two eggs over medium
Lunch: Shredded chicken with bacon
Snack: Tuna
Dinner: Bison burgers
(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives
#1. Bent-Over Barbell Row - 3x20, 18, 15* (R: 90 sec) - (227lb)
#2. Dumbbell Pullover - 3x20, 18, 15+ (R: 90 sec) - (91lb)
#3. Wide Grip Lat Pulldown - 3x20, 15, 15^ (R: 90 sec) - (189lb)
#4. Dumbbell Rear Delt Fly - 3x20, 15, 15 (R: 90 sec) - (123lb)
#5. Cable Face Pull - 3x20, 15, 15 (R: 90 sec) - (136lb)
#6. Dumbbell Shrug - 3x20, 15, 15 (R: 90 sec) - (135lb)
Diet
Breakfast: Kefir and two eggs over medium
Lunch: Shredded chicken with bacon
Snack: Tuna
Dinner: Bison burgers