Back:Week 11

You only have two workouts left, and I want you to put everything you have into it. Let’s go through this workout. It’s the same workout that we performed on Week 3, using rest-pause principle. You’ll choose a weight that allows you to complete 15 reps to failure—this should be more weight than what you were able to use during Week 3. Then you’ll rest as needed to allow you to complete 5 more reps with this same weight.

NOTES:

* Bent-over dumbbell rows work your traps when you flare your elbows up and back.

* For dumbbell deadlifts, you’ll use the heaviest weight you can. You’ll be much stronger on this move than you were during Week 3. Still, you use rest-pause to get to 20 reps.

* For seated cable rows you’ll use a narrow grip this week.

EXERCISE

COMMENT

Reverse-grip barbell rows

4 SETS / 15+5 REPS

You’ll rest for 2 minutes between each set after using the rest-pause technique to perform all reps

Bent-Over two-dumbbell Rows

4 SETS / 15+5 REPS

Use rest-pause

Bent-Over dumbbell trap Rows

4 SETS / 15+5 REPS

Use rest-pause

Dumbbell deadlifts

 4 SETS / 15+5 REPS

Use rest-pause

Seated cable rows

4 SETS / 15+5 REPS

Use rest-pause

 

TIP: You may need additional supplemental support to get through these challenging workouts at this stage of your 12-week Shattered! program for back development. I recommend bumping up your Hydra-Charge for more electrolytes with a dose of Fermented Glutamine to support muscle protein synthesis.

Check out my video for comments on how to adapt this workout since you last performed it during Week 3.

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