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I, Bodybuilder 2 - Back - Wednesday

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  1. Rack Pull from Pins 2" Below Knee — Max Force

    Sets: 5   Reps: 2   Rest: 30
    Select the heaviest 2-rep weight you can still accelerate. For most lifters, that will range between 80% and 85% of 1RM. Use this weight on all sets. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest no more than 30 seconds between sets. The idea, however, is to rest the least amount of time required to give maximum effort on the next set. If you selected the correct weight, you should require minimal rest (less than 15 seconds) for the first several sets.
  2. 45-Degree Barbell Row — Max Force

    Sets: 5   Reps: 2   Rest: 30
    Select the heaviest 2-rep weight you can still accelerate. For most lifters, that will range between 80% and 85% of 1RM. Use this weight on all sets. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest no more than 30 seconds between sets. The idea, however, is to rest the least amount of time required to give maximum effort on the next set. If you selected the correct weight, you should require minimal rest (less than 15 seconds) for the first several sets.
  3. Deadlift — Max Force

    Sets: 5   Reps: 2   Rest: 30
    Select the heaviest 2-rep weight you can still accelerate. For most lifters, that will range between 80% and 85% of 1RM. Use this weight on all sets. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest no more than 30 seconds between sets. The idea, however, is to rest the least amount of time required to give maximum effort on the next set. If you selected the correct weight, you should require minimal rest (less than 15 seconds) for the first several sets.
  4. Seated Row — Max Force

    Sets: 5   Reps: 2   Rest: 30
    Select the heaviest 2-rep weight you can still accelerate. For most lifters, that will range between 80% and 85% of 1RM. Use this weight on all sets. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest no more than 30 seconds between sets. The idea, however, is to rest the least amount of time required to give maximum effort on the next set. If you selected the correct weight, you should require minimal rest (less than 15 seconds) for the first several sets.
  5. Medium-Grip Pull-Up — Max Force

    Sets: 5   Reps: 2   Rest: 30
    Select the heaviest 2-rep weight you can still accelerate. For most lifters, that will range between 80% and 85% of 1RM. Use this weight on all sets. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest no more than 30 seconds between sets. The idea, however, is to rest the least amount of time required to give maximum effort on the next set. If you selected the correct weight, you should require minimal rest (less than 15 seconds) for the first several sets.
Christian Thibaudeau
Christian Thibaudeau specializes in building bodies that perform as well as they look. He is one of the most sought-after coaches by the world's top athletes and bodybuilders. Check out the Christian Thibaudeau Coaching Forum.