RSP Chiseled Phase 1: Day 13

There's no cardio today, just traps and lats. Go pull!

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There are only two days left in Phase 1! Don't leave this phase without knowing you gave it your all. This is the last time you'll do this particular back workout, so do it right! If you can do more weight on those triple dropsets, try it out. You should feel stronger and ready for that extra weight.

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Warm-up
1

Pull-up

50 reps
Pull-up Pull-up

2

Weighted pull-up

3 sets of 6, 8, 8, reps, 60 sec. rest
Weighted pull-up Weighted pull-up

3

Bent-over barbell row

3 triple dropsets of 6, 8, 8, reps, 60 sec. rest between dropsets
Bent-over barbell row Bent-over barbell row

4

Wide-grip lat pull-down

3 triple dropsets of 6, 8, 8 reps, 60 sec. rest between dropsets
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

5

V-bar cable row

3 triple dropsets of 6, 8, 8 reps, 60 sec. rest between dropsets
V-bar cable row V-bar cable row

6

Straight-arm pull-down

3 sets of 15 reps, 45 sec. rest between dropsets
Straight-Arm Pulldown Straight-Arm Pulldown

7

V-bar lat pull-down

3 sets of 15 reps, 45 sec. rest between dropsets
V-Bar Pulldown V-Bar Pulldown


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