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Iron Intelligence: Day 19 - Back

Once again, you'll be doing a routine that's short on words but big on potential. Pull hard and heavy enough to earn two days of rest!

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This week, you've got the same three workouts of the same 2-4 moves apiece. It's up to you to make it feel like far more.

For these workouts, don't take your warm-up sets to failure. Then, choose your working weight so that you reach failure by the target rep. Take 2-4 minutes of rest between sets, which will allow for both muscular and central nervous system recovery.

When you're done, be done; don't insert additional movements into the workouts. Just make the most of the moves you're doing. If you want to do your 30 minutes of cardio directly after this session, fine. Just don't do it right before lifting, and don't do it on three consecutive days.

Day 19: Back

Bent over barbell row

2 warmup sets of 15, 20 reps followed by 5 working sets of 6-10 reps
Bent over barbell row Bent over barbell row



2 warmup sets of 8-10 reps followed by 5 working sets of 6-10 reps
Deadlifts Deadlifts

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