HIGH-FREQUENCY BACK TRAINING
Training
Well it is almost a week later and I am still dealing with a tight neck, we have scheduled massage's in a week. I'm hoping it will be gone by then so I can get my back and legs worked on more than whatever strain I have in my neck! Nothing fancy at all going into day two and three of this week. Movements I do not usually do listed below are heavy side laterals (cause I normally cheat the entire movement) and also this week cause my neck is strained. I did them but was regulated, surprisingly they did not bother me too much. The upright row, on the other hand, I had to bail on. This caused a good amount of pain in the neck and I am not a fan of that movement, to begin with.
Workout
Day 2 – Shoulders*DB Push press – 5x8: *A1) DB Incline – 4x10: *A2) DB Heavy laterals – 4x8-10: *Machine shoulder press – 4x20, 15, 15, 12, drop set last set *B1) Upright row – 3x10-12: *B2) Plate front raise – 3x10-12 *C1) DB behind head ext – 4x12-15, drop set last set *C2) Rope pushdown – 4x15-20, drop set last set
Day 3 – Back
*Seated row machine – 3x15, on the last set hold the last 5 reps for a few seconds each: *Chin-ups – 4x8: *1 arm DB row, deadstop from ground – 4x8-10 each: *A2) Wide lat pulldown – 4x15, 15, 12, 12, rest pause last set heavy: *A2) cable rear flies– 4x15, hold last 5 reps for 2-3 sec on each set: *Straight bar curls – 4x8: *Rope cable curls – 3x12-15, drop set last set
