WOD: Straight Outta Wide Screen

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Build That Wide Screen Back That You Always Wanted

Hit a nice back day. Some Deads. And a whole bunch o’ back. Drew one of my favs for widening the back – wide screen style. Hey look I made my own supplement line.

Cable Lat Pushdowns with rope

Workout: Straight Outta Wide Screen, Tues 11-Aug-2015

Workout Technique:

  • sets x reps; dumbbells (DB); barbells (BB)
  • Tempo (seconds) = (lowering, bottom hold, lifting, top hold); (1.0.1.0)= default
  • (↑) Pyramid Up; (↓) Pyramid Down/ Drop Set
  • Build up to work sets

Workout Program:

A. BB Deadlifts: 4 x 10 reps

B. BB Bench Press: 4 x 10 reps

C1. Cable (high) Kayak Rows L/R: 4 x 10 (3.0.1.0)
C2. Cable (high) Lat Pushdowns w/ rope: 4 x 10 (3.0.1.0)

D. Lat Row Machine (run the stack): 5+ x 10 (3.0.1.0)↑

E. DB Shoulder Press – Standing (neutral grip): 5 x 15 reps

F. DB Preacher Bicep Curls L/R w/ fat grips: 4 x 8 (3.0.1.0) + drop set

 

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