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[copemaxingll]

Someone drop me a good back day to hit, my back day is lowkey shit, im going in 20 minutes please hurry

 

[copemaxingll]

bump

 

[EMF123]

20 pushups to failure x2
10 pullups to failure x 2
5 lat spread to failure x 1

Repeat all of this x2 times

 

[copemaxingll]

20 pushups to failure x2
10 pullups to failure x 2
5 lat spread to failure x 1

Repeat all of this x2 times

Fuck you,

 

[copemaxingll]

Bump

 

[combatingNorwooding]

You only need three back movements and these are-

-One arm lat pulldown/close grip row/close grip lat pulldown/sagittal plane Keenan flap (sagittal plane, should use extension).
-wide grip lat pulldown/frontal plane Keenan flap (frontal plane, shoulder adduction).
-T bar/upper back row (scapula retraction).

That’s all you need realistically, choose one movement for each joint action I listed you (shoulder extension, shoulder adduction, scapula retraction), and see what works best for you and what you enjoy the most

 

[copemaxingll]

You only need three back movements and these are-

-One arm lat pulldown/close grip row/close grip lat pulldown/sagittal plane Keenan flap (sagittal plane, should use extension).
-wide grip lat pulldown/frontal plane Keenan flap (frontal plane, shoulder adduction).
-T bar/upper back row (scapula retraction).

That’s all you need realistically, choose one movement for each joint action I listed you (shoulder extension, shoulder adduction, scapula retraction), and see what works best for you and what you enjoy the most

Dam my back day is like 5 workouts

 

[combatingNorwooding]

Dam my back day is like 5 workouts

5 workouts of 5 exercises ?

 

[copemaxingll]

5 workouts of 5 exercises ?

Exercises

 

[combatingNorwooding]

Exercises

What are they

 

[copemaxingll]

What are they

Lat pulldown, keegan flaps, machine decline rows, rear delt fly, lat pullovers