DAY 16—BACK, TRAPS AND ABS

EXERCISE SETS/REPS COMMENT

Cardio 25 Minutes Steady State Upon Waking

SUPERSET You’ll perform a set of reverse-

grip lat pulldowns followed immediately by
Reverse-Grip Lat Pulldowns 3 Sets - 12-15 Reps
bent-over dumbbell rows. Then you’ll rest
for 2 minutes between supersets.

Bent-Over Dumbbell Rows 3 Sets - 12-15 Reps

SUPERSET You’ll perform regular grip lat

pulldowns followed immediately by seated
Lat Pulldowns 3 Sets - 15 Reps
cable rows. Then you’ll rest 2 minutes
between supersets.

Seated Cable Rows 3 Sets - 15 Reps

SUPERSET Perform a set of straight-arm

cable pulldowns to target lats followed
Straight-Arm Cable Pulldowns 3 Sets - 15 Reps immediately by a set of dumbbell shrugs
to target traps. Then rest 2 minutes before
repeating this circuit.

Dumbbell Shrugs 3 Sets - 15 Reps

SUPERSET Perform as many hanging leg

raises as you can with straight legs, then
go to full failure with the bent-leg version.
Partner-Assisted Sit-Ups 3 Sets - Failure
Follow this immediately with partner-
assisted sit-ups. Then rest 2 minutes
between supersets

Hanging Leg Raises 3 Sets - 15 Reps

Steady-state after training or

Cardio 35 Minutes
later in the evening

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