Stronger on Shot Day? Back Workout - BULK Series, Ep 5
Join me during a 12 week BULK Phase and see what it's really like to build muscle.
Ep.5 - Shot Day, Lion's Mane, Supplement Stock Up, Targeting Upper Back, and Back Workout
BACK / REAR DELTS / TRAPS / CALVES - WORKOUT IN VIDEO
EXERCISE 1
INCLINE CABLE BAR ROW
Warm Up, 15-20 reps, 2 sets
Working, 10-12 reps, 2 sets
EXERCISE 2
BARBELL ROW
Warm Up 1, 12-15 reps, 1 set
Warm Up 2, 10-12 reps, 1 set
Working, 6-8 reps, 2 sets
Hypertrophy, 12-15 reps, 2 sets
EXERCISE 3
BARBELL DEADLIFT
Warm Up 1, 8-10 reps, 1 set
Warm Up 2, 6-8 reps, 1 set
Working, 4-6 reps, 2 sets
Heavy, 2-3 reps, 2 sets
SUPER SET 1 - EXERCISE 4
WIDE GRIP CABLE ROW
Warm Up, 15-20 reps, 1 sets
Working, 12-15 reps, 2 sets
SUPER SET 1 - EXERCISE 5
CLOSE GRIP CABLE ROW
Warm Up, 12-15 reps, 2 sets
Working, 8-10 reps, 2 sets
EXERCISE 6
BARBELL SHRUG
Warm Up 1, 12-15 reps, 1 set
Warm Up 2, 10-12 reps, 1 set
Working, 10-12 reps, 2 sets
Heavy, 8-10 reps, 2 sets
EXERCISE 7
BENT REAR DUMBBELL FLY
Working, 15-20 reps, 2 sets
Hypertrophy, 12-15 reps, 2 sets
BURNOUT SET 2 - EXERCISE 7
CABLE FRONT BAR RAISE
Warm Up 1, 12-15 reps, 1 set
Working, 10-12 reps, 2 sets
CALVES - EXERCISE 8
BARBELL STANDING CALF RAISE
Working, 12-20 reps, 6 sets
I have been training for 3 years and bulking for 2 years. On my way to the goal of 225 lbs at 5 years, I'm sharing my experience with bodybuilding. This journey has changed my life in so many positive ways and I hope to inspire others to put their goals into action.
My bulking progress:
2017 Start - 134 lbs
End of 2017 - 156 lbs
End of 2018 - 182 lbs
End of 2020 Goal - 225 lbs
Join Me - Start a Bulk!
I am not a certified personal trainer, but do seek to motivate and inspire others on their fitness journey. My experience is limited to myself. If you are new to lifting, please seek out resources online and the help of a trainer or experienced friend before embarking on a new fitness regime. If you are looking for a training program, click here.
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