Jay starts with reverse pulldowns: 1 warm-up set of 10-12 reps, 4 working sets of 10-12 reps. Next is hammer strength row: 1 warm-up set of 10-12 reps, 4 working sets of 10-12 reps. Next is seated cable rows: 4 working sets of 10-12 reps. Next is barbell row: 4 working sets of 10-12 reps. Next is t bar row: 4 working sets of 10-12 reps. Next is one-arm db row: 4 working sets of 10-12 reps. He pretends his hands are hooks til it get pretty heavy then you bring out the straps. The only time Jay uses a belt if it puts a lot of pressure or torquing the back. Next is bent-over db rows: 4 working sets of 10-12 reps. Next is low row + standing cable row: 4 working sets of 10-12 reps for each exercise. Jay is a volume trainer so 30-40 sets wouldn't be a problem on back. Plus, he does 2 different back days just like Phil Heath.
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