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Shailey and Sammy CollierShailey and Sammy Collier
/30 Day Advanced Prog.

W4/D5 Back

5.0|45 min
BACK: Pull-Ups: 50 reps (break up into as many sets as you require) DB ROW: (2 seconds squeeze each rep) - 2 sets increasing weight 8-10 reps - 2 sets HEAVY 5-8 reps **drop set each set 1x to failure** CLOSE NEUTRAL GRIP CABLE ROW (ELEVATED/SEATED ON A DB): (2 second squeeze each rep) - 2 sets increasing weight each set 8-12 reps - 2 HEAVY sets 5-8 reps **drop set each set 1x, minimum 5 reps each arm** HIGH ROW: - 2 sets increasing weight each set 8-12 reps - 2 HEAVY sets 5-8 reps **drop set each set 1x with single-arm reps, minimum 5 reps each arm** WIDE REVERSE GRIP PULLDOWN: (2 second squeeze each rep) - 2 sets increasing weight each set 8-12 reps - 2 HEAVY sets 5-8 reps **super set each set with close grip reverse pull down, minimum 5 reps** STANDING LAT PULLDOWN: - 3 sets increasing weight each set 8-12 reps - 2 sets HEAVY 6-8 reps **drop set each set with x reps to failure** REVERSE CABLE FLY 21’s: - 3 sets **no more than 70 seconds rest in between sets**

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