RSP Chiseled Phase 2: Day 28

Close out Phase 2 strong with a workout that will build that barn-door back!

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It's the last day of your strength phase, so give this back workout all you've got.

With each row, really feel the contraction. Imagine crushing a grape between your shoulder blades with each and every rep.

Make sure you lean back slightly and push your shoulder blades down and back on each rep of the lat pull-downs. In addition to taking pressure off of your lower back and fully engaging your lats, leaning back at a slight angle further engages your core muscle. That means you're doing ab work without even doing crunches!

Back
Warm-up
1

Pull-up

50 reps
Pullups Pullups

2

Single-arm dumbbell row

4 sets of 6 reps
One-Arm Dumbbell Row One-Arm Dumbbell Row

3

Bent-over barbell row

2 sets of 6 reps
Bent Over Barbell Row Bent Over Barbell Row

4
Reverse Grip Bent-Over Rows Reverse Grip Bent-Over Rows

5

Lat pull-down

4 sets of 6-8 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

6

Pull-up

3 sets of 10 reps
Pullups Pullups


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