WARMUP: 5 SETS EACH
Band Arrows: 20 reps
Stiff Arm Pulldowns: 20 reps
Dumbbell Shrugs: 20 reps
Rotator Cuffs: 20 reps
DO GET STACKED BACK WORKOUT
**Err on side of caution with amount of weights
**Most will skip front squats & deadlifts and go directly to the pump work
IF YOU ARE NOT DOING THE GET STACKED PROGRAM
3-5 SET SUPERSET
Seated Row or Band Row: 20 reps
Medium-grip Pulldowns: 20 reps
(do not use a wide grip because it’s too much stress)
DB Shrugs: 20 reps
3-5 SET SUPERSET
1-Arm Rows: 20 reps
Undergrip Pulldowns: 20 reps
Barbell Shrugs: 20 reps
WARMUP: 5 SETS
Bands Arrows: 20 reps
Stiff Arm Pulldowns: 20 reps
Dumbbell Shrugs: 20 reps
Rotator Cuffs: 20 reps
3-5 SET SUPERSET
Flat PVC Pressing: 20 reps
3 Key Back Exercises right after
Seated Row or Band Row: 20 reps
Medium-grip Pulldowns: 20 reps
(do not use a wide grip because it’s too much stress)
DB Shrugs: 20 reps
3-5 SET SUPERSET
Incline PVC Pressing: 20 reps
3 Key Back Exercises right after
1-Arm Rows: 20 reps
Undergrip Pulldowns: 20 reps
Barbell Shrugs: 20 reps
3-5 SET SUPERSET
Band Fly: 20 reps
Banded Arrows: 20 reps
WARMUP: 5 SETS
Bands Arrows: 20 reps
Stiff Arm Pulldowns: 20 reps
Dumbbell Shrugs: 20 reps
Rotator Cuffs: 20 reps
3-5 SET SUPERSET
Flat PVC Pressing: 20 reps
3 Key Back Exercises right after
Seated Row or Band Row: 20 reps
Medium-grip Pulldowns: 20 reps
(do not use a wide grip because it’s too much stress)
DB Shrugs: 20 reps
3-5 SET SUPERSET
Incline PVC Pressing: 20 reps
3 Key Back Exercises right after
1-Arm Rows: 20 reps
Undergrip Pulldowns: 20 reps
Barbell Shrugs: 20 reps
3-5 SET SUPERSET
Band Fly: 20 reps
Banded Arrows: 20 reps