WEEK 1 - DAY 2 (TUESDAY) BACK

**NOTE THAT EVERY EXERCISE NEEDS TO BE DONE WITH 2 WARM UP SETS VERY LIGHT AND FOR 15 REPS**

** EACH REPETITION SHOULD BE AROUND 2-3 SECS UP AND THE SAME DOWN (MUSCLE UNDER TENSION) AND THE REST INBETWEEN EACH SET  45 SECONDS**

WARM UP AS PER VIDEO

WIDE GRIP LAT PULL DOWN

1 SETS OF 15 REPS 70% OF MAX (NOT TO FAILURE)

INCREASE THE WEIGHT

1 SET OF 12-15 (NEAR FAILURE)

INCREASE THE WEIGHT

2 SETS OF 10 REPS TO FAILURE BUT REST PAUSE AT 10 (once failure is reached) AND GET TO 12 TO 15 REPS

SEATED ROW/MACHINE ROW

1 SETS OF 15 REPS 70% OF MAX (NOT TO FAILURE)

INCREASE THE WEIGHT

1 SET OF 12-15 (NEAR FAILURE)

INCREASE THE WEIGHT

2 SETS OF 10 REPS TO FAILURE BUT REST PAUSE AT 10 (once failure is reached) AND GET TO 12 TO 15 REPS

CLOSE GRIP PULL DOWN

1 SETS OF 15 REPS 70% OF MAX (NOT TO FAILURE)

INCREASE THE WEIGHT

1 SET OF 12-15 (NEAR FAILURE)

INCREASE THE WEIGHT

2 SETS OF 10 REPS TO FAILURE BUT REST PAUSE AT 10 (once failure is reached) AND GET TO 12 TO 15 REPS

STANDING CABLE CLOSE GRIP LAT PUSH DOWN

1 SETS OF 15 REPS 70% OF MAX

INCREASE THE WEIGHT

1 SET OF 12-15

INCREASE THE WEIGHT

2 SETS OF 10 REPS TO FAILURE BUT REST PAUSE AT 10 (once failure is reached) AND GET TO 12 TO 15 REPS

DEAD LIFTS

1 SETS OF 8 REPS 70% OF MAX (NOT TO FAILURE)

INCREASE THE WEIGHT

1 SET OF  8 REPS (NEAR FAILURE)

INCREASE THE WEIGHT

2 SETS OF 8 REPS TO FAILURE

COOL DOWN AS PER VIDEO