Back #56

Back

• Leg Raise to "L" Pull-up
• 4 sets x 10 reps
• Hang from pull-up bar. Keeping core tight and knees locked, raise legs to 90 degrees (your body now forms an "L"). Perform complete pull-up in this position and once you're back in the hanging position, lower your legs down. This equals 1 rep.
• Deadlift
• 5 sets: 10, 9, 8, 7, 6 reps
• Warm-up sufficiently prior to beginning deadlifts. Use proper form.
• Pulldown
• 4 sets x 10 reps
• Straight-arm Lat Pulldown
• 4 sets x 10 reps
• Attach straight bar to high pulley. Standing in front of machine, grasp bar with wide grip and pull bar down to hips keeping arms straight and locked out the entire time.
• Perform alternately with regular pulldowns.
• Ring Row
• 4 sets x 10 reps
• Elevate feet for added difficulty.

Niko Countouriotis
Fireman