DAY 9—BACK

EXERCISE SETS/REPS COMMENT

Cardio 20 Minutes Steady State Upon Waking

Lat Pulldowns 3 Sets - 15 Reps Rest 1-2 minutes between sets

Chin-Ups 3 Sets - Failure Rest 1-2 minutes between sets

Bent-Over Dumbbell Rows 3 Sets - 15 Reps Rest 1-2 minutes between sets

Machine Deadlifts 3 Sets - 15-20 Reps Rest 1-2 minutes between sets

Close-Grip Pulldowns 3 Sets - 15-20 Reps Rest 1-2 minutes between sets

Steady state after training

Cardio 20 Minutes
or later in the evening

NOTES:

S C I E N C E . I N N O VAT I O N . P E R F O R M A N C E . W W W. K AG E D M U S C L E . C O M