Strictly Strength- POWER BACK! (12 Week Strength Program)


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Looking to increase your PULLING POWER? This program is designed to do just that! A strong back will not only help you in other lifts, but sports as well; especially those that involve a lot of pulling. Each Phase is designed to take your body one step closer to being as strong as it can be. But, DO NOT skip your DELOAD week! Putting a lot of stress on your central nervous system and not giving it time to rest can result in overtraining. Be sure to keep us posted on your strength gains! Hermanites Train Harder! #HTH

• 3 reps per set
• Sets will vary per Phase (See below)
• Rest as long as needed between sets

(0:49)- Band Retraction
http://www.youtube.com/watch?v=51uHiC…

(0:51)- Shoulder Warm-Up
http://www.youtube.com/watch?v=OENxC3…

(0:54)- Deadhang Pull-Up (12 reps)

(1:07)- Routine Sets & Reps
(1:46)- Weighted Sternum Chin-Up
(4:15)- Single-Arm Barbell Bent-Over Row
(7:15)- Barbell Shrug (3 Second Pause At Top)
(9:43)- Superman Hyperextension (60 Second hold + 3 sets of 10 reps)
(12:02)- Recovery Time!

PHASE-1 (Weeks 1-3)
• 11 – 15 sets
• 3 reps per set

PHASE-2 (Weeks 4-9)
• 16 – 20 sets
• 3 reps per set
• Increase Superman Hold by 5 reps (15 reps)

PHASE-3 (Weeks 10-12)
• HEAVY 8-10 sets
• 3 reps per set
• Increase Superman Hold by 5 reps (20 reps)

DELOAD (1-2 Weeks)
• Light to Moderate Weight
• 3 reps per set
• Increase Superman Hold by 5 reps (25 reps)



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