Traditionally I have either included a lot of upper back work in either both bench days or more recently on a fifth training day specific to upper back. However in my last training cycle I neglected much of this work. This training cycle I am working it in on a fifth training day. With the layoff I was a bit weak with the lifts and the next day was ultra-sore.
T-Bar Rows
170 lbs x 8 reps x 3 sets @ 9 RPEBW Pull-ups
182 lbs x 10 reps x 2 sets @ 8.5 RPE - Neutral-Grip182 lbs x 10 reps x 2 sets @ 9 RPE - Wide-Grip
Shrug Machine
5 Plates each side x 8 reps x 4 sets @ 9 RPE
Finished with some ez-bar curls and cable abs.
Total Workout Time: 50m
BW: 182.0
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