The ULTIMATE Guide To Growing A MASSIVE Back (Full Routine) - vTomb

The ULTIMATE Guide To Growing A MASSIVE Back (Full Routine)

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[NEW STRENGTH & FAT LOSS PROGRAM] https://kizentraining.com/p/strength-and-fatloss-two/?product_id=1478007&coupon_code=SAVE40

BACK ROUTINE
Pick 1 Movement To Specialize In (I chose pull ups)

Week 1
Day 1 (Monday)
Weighted Pull Ups 4x10
Bodyweight Pull Ups 2 x MAX (RIR=3)

Day 2 (Thursday)
Weighted Pull Ups 3x8
Bodyweight Pull Ups 3 x MAX (RIR=3)

In addition, spread 100 pull ups throughout your other training days (so 5x10 in two sessions)

Week 2
Day 1 (Monday)
Weighted Pull Ups 4x8
Bodyweight Pull Ups 2 x MAX (RIR=3)

Day 2 (Thursday)
Weighted Pull Ups 4x8
Bodyweight Pull Ups 3 x MAX (RIR=3)

In addition, spread 100 pull ups throughout your other training days (so 5x10 in two sessions)

Week 3
Day 1 (Monday)
Weighted Pull Ups 5x5
Bodyweight Pull Ups 2 x MAX (RIR=3)

Day 2 (Thursday)
Weighted Pull Ups 5x8
Bodyweight Pull Ups 3 x MAX (RIR=3)

In addition, spread 100 pull ups throughout your other training days (so 5x10 in two sessions)

Week 4
Day 1 (Monday)
Weighted Pull Ups 6x3 (Work up to a top triple at RIR=1)
Bodyweight Pull Ups 2 x MAX (RIR=3)

Day 2 (Thursday)
Weighted Pull Ups 5x8
Bodyweight Pull Ups 3 x MAX (RIR=3)

In addition, spread 100 pull ups throughout your other training days (so 5x10 in two sessions)

Week 5 (Reload)
Day 1 (Monday)
Weighted Pull Ups 4x10
Bodyweight Pull Ups 3 x MAX (RIR=3)

Day 2 (Thursday)
Weighted Pull Ups 4x8
Bodyweight Pull Ups 3 x MAX (RIR=3)



Week 6
Day 1 (Monday)
Weighted Pull Ups 4x8
Bodyweight Pull Ups 3 x MAX (RIR=3)

Day 2 (Thursday)
Weighted Pull Ups 4x8
Bodyweight Pull Ups 3 x MAX (RIR=3)

In addition, spread 100 pull ups throughout your other training days (so 5x10 in two sessions)

Week 7
Day 1 (Monday)
Weighted Pull Ups 6x5
Bodyweight Pull Ups 3 x MAX (RIR=3)

Day 2 (Thursday)
Weighted Pull Ups 5x8
Bodyweight Pull Ups 3 x MAX (RIR=3)

In addition, spread 100 pull ups throughout your other training days (so 5x10 in two sessions)


Week 8
Day 1 (Monday)
Weighted Pull Ups 6x3 (Work up to top triple RIR=1)
Bodyweight Pull Ups 3 x MAX (RIR=3)

Day 2 (Thursday)
Weighted Pull Ups 3x8
Bodyweight Pull Ups 3 x MAX (RIR=3)

In addition, spread 100 pull ups throughout your other training days (so 5x10 in two sessions)


Week 9 (Intensification)
Day 1 (Monday)
Weighted Pull Ups 4x6
Bodyweight Pull Ups 3 x MAX (RIR=3)

Day 2 (Thursday)
Weighted Pull Ups 3x8
Bodyweight Pull Ups 3 x MAX (RIR=3)

In addition, spread 100 pull ups throughout your other training days (so 5x10 in two sessions)

Week 10
Day 1 (Monday)
Weighted Pull Ups 5x5
Bodyweight Pull Ups 3 x MAX (RIR=3)

Day 2 (Thursday)
Weighted Pull Ups 4x8
Bodyweight Pull Ups 3 x MAX (RIR=3)

In addition, spread 100 pull ups throughout your other training days (so 5x10 in two sessions)

Week 11
Day 1 (Monday)
Weighted Pull Ups 6x3 (Work up to a top triple RIR=1)
Bodyweight Pull Ups 3 x MAX (RIR=3)

Day 2 (Thursday)
Weighted Pull Ups 4x8
Bodyweight Pull Ups 3 x MAX (RIR=3)

In addition, spread 100 pull ups throughout your other training days (so 5x10 in two sessions)

Week 12 (Deload)
Day 1 (Monday)
Weighted Pull Ups 3x10
Bodyweight Pull Ups 1 x MAX (RIR=3)

Day 2 (Thursday)
Weighted Pull Ups 3x8
Bodyweight Pull Ups 1 x MAX (RIR=3)

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