So with deciding to compete in October, Training is stepping up a few gears, the nutrition plan is going to be on point and for the first 6 weeks (phase 1) it’s a bulking phase. High calories from carbohydrates, high protein and high fats. I’l put the full macro break down on my next video!

 

But for now here is my back work out !

1a Lat pull ups 5×20

 

2a Wide outside grip Lat pull down 5x 10/10/10/8/6

 

3a Narrow inside grip lat pull down 4×8

3b stiff arm lat pull down 4×20

 

4a Under grip bent over row 4×10/10/8/6

 

5a Wide seated row 4×8

5b Dumbbell flys 4×10

 

6a Bent over row 5×10