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MuscleTech Rise And Grind: Week 5, Day 30

Today is another day for you to make progress. Go heavy and go hard during today's back workout.

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You're entering the last training block of the Rise & Grind program. If there was ever a time to dig a little deeper and find extra motivation, it's now. These workouts are challenging, but surrounding yourself with a strong support system can make even the toughest days manageable.

If you have big goals and you're hanging around people who don't value them, you're not going to find success. Position yourself around people who value the same health and fitness goals as you, who are knowledgeable, and who are experienced. Find those people, spend time with them, and you will step away from the entire experience a better and stronger person.

Day 30: Back


Chin-Up (Assisted or weighted as needed)

5 sets of 10, 8, 6, 6, 6 reps
Chin-Up Chin-Up


Suspended Row

5 sets of 10, 8, 6, 6, 6 reps
Suspended Row Suspended Row


Close-Grip Lat Pulldown

4 sets of 10, 8, 6, 6 reps (increase weight on last 2 sets)
Close-Grip Lat Pulldown Close-Grip Lat Pulldown


Barbell Shrug

4 sets 10, 8, 6, 6 reps (increase weight on last 2 sets)
Barbell Shrug Barbell Shrug


Hanging Leg Raise

4 sets of 10 reps
Hanging Leg Raise Hanging Leg Raise

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