Back Journal Metcon Powerlifting Shoulders Upper body

Back and Shoulder, lifting


  1. Lat pulldowns: 3 sets, 8-12 reps
    1. Double drop set on the last set
    1. 10 second stretch at the end the end of each set
  2. Dumbbell rear lateral raises: 3 sets, 12-15 reps, 20 lb
    1. Isometric hold for 3 sets of 10 seconds on the last set


  1. Dumbbell presses: 3 sets, 8-12 reps, 20 20 25: hard
  2. Weighted neutral grip pull-ups: 8-12 reps
    1. Body weight for AMRAP on the last set


  1. Cable rows: 3 sets, 8-12 repsm
    1. Emphasis on the stretch on the last set
  2. Dumbbell laterals: 3 sets,15-20 reps
    1. Full ROM failure on the last set. 15lb


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