winging it

[Zeus]

Well, since I dont have the second half of my Y3T program I have been doing my own version of it. Did back today and had a great workout.

Reverse grip pulldowns
4 warm up sets starting at 120lbs and going up 20lbs each time. Then 3 working sets starting at 180 and ending on 220. All 3 working sets 12 to 18 reps using rest pauses

T-bars
3 sets 12 to 16 reps starting with 4 45's and ending with 6 45's of course rest pauses on every set

hyper extensions
3 sets 10 to 14 reps starting at 120lbs and ending at 160lbs

Straight arm pulldowns
4 sets 14 to 18 reps starting at 130 and ending with 170.

Had a great pump the whole time. I do drop sets on every working set.

 

[Presser]

Well, since I dont have the second half of my Y3T program I have been doing my own version of it. Did back today and had a great workout.

Reverse grip pulldowns
4 warm up sets starting at 120lbs and going up 20lbs each time. Then 3 working sets starting at 180 and ending on 220. All 3 working sets 12 to 18 reps using rest pauses

T-bars
3 sets 12 to 16 reps starting with 4 45's and ending with 6 45's of course rest pauses on every set

hyper extensions
3 sets 10 to 14 reps starting at 120lbs and ending at 160lbs

Straight arm pulldowns
4 sets 14 to 18 reps starting at 130 and ending with 170.

Had a great pump the whole time. I do drop sets on every working set.

I like to incorporate drop sets some of the time, realy burns you out nicely! I usualy have only done them with big muscle groups though, never tryed with anything like reverse grip tris,