WEEK 3 - 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**

• THIS WEEK WILL INVOLVE SOME PRE-EXHAUST TRAINING AND DROP SETS
• THIS WILL INVOLVE WHERE MARKED "DROPSET" TO ON THE FINAL WORKING SET, LIFT OT FAILURE AND REDUCE THE WEIGHT 20% AND WITH NO REST, GO TO FAILURE FOR  3 COMPLETE DROPSETS ( for more information on drop sets click here - Dropsets - X Fam Unity )

WARM UP AS PER VIDEO

SEATED ROW/MACHINE ROW

1 SET OF 15 REPS TO NEAR FAILURE

INCREASE THE WEIGHT

1 SET OF 12-15 REPS TO FAILURE

INCREASE THE WEIGHT

1 SET OF 8-10 REPS TO FAILURE

1 FINAL DROPSET ALL TO FAILURE (SEE DROPSETS FOR MORE INFORMATION)

WIDE GRIP LAT PULL DOWN

1 SET OF 15 REPS TO NEAR FAILURE

INCREASE THE WEIGHT

1 SET OF 12-15 REPS TO FAILURE

INCREASE THE WEIGHT

1 SET OF 8-10 REPS TO FAILURE

1 FINAL DROPSET ALL TO FAILURE (SEE DROPSETS FOR MORE INFORMATION)

CLOSE GRIP PULL DOWN

1 SET OF 15 REPS TO NEAR FAILURE

INCREASE THE WEIGHT

1 SET OF 12-15 REPS TO FAILURE

INCREASE THE WEIGHT

1 SET OF 8-10 REPS TO FAILURE

1 FINAL DROPSET ALL TO FAILURE (SEE DROPSETS FOR MORE INFORMATION)

STANDING CABLE CLOSE GRIP LAT PUSH DOWN

1 SET OF 15 REPS TO NEAR FAILURE

INCREASE THE WEIGHT

1 SET OF 12-15 REPS TO FAILURE

INCREASE THE WEIGHT

1 SET OF 8-10 REPS TO FAILURE

1 FINAL DROPSET ALL TO FAILURE (SEE DROPSETS FOR MORE INFORMATION)

DEAD LIFTS

1 SET 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