FM 5 Back width and rear delts

Here is something a bit different for you. It’s very low volume and high intensity. Take as much rest as you need between sets and log your weights every session in a book. The goal is to try and up them every couple of weeks. If you can’t up the weight try and get an extra rep or 2. I go push, pull, off, legs, off repeat. Until you get your weights up you could maybe get away with 3 on 1 off but I personally can’t recover in time for that. You are pretty switched on, let’s say you just take rest when you feel you need it. Some of these sessions are pretty grueling, you may find yourself actually looking forward to days off, I know I do. Just remember to follow training day nutrition on gym days and rest day nutrition on the others.

1

Bent Over Barbell Row

Warm up sets =

3 Warm up sets

Working sets = 

2 Working sets

15 Reps

10 Reps

Rep information

Increase weight as you go. Last rep should be a struggle.

3

Elevated Cable Rows

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

15 Reps

12 Reps

10 Reps

Rep information

Increase weight as you go. Last rep should be a struggle.

5

Side Laterals to Front Raise

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

Rep information

Follow instructions below.

15 Reps

12 Reps

10 Reps

7

Seated Side Lateral Raise

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

15 Reps

12 Reps

10 Reps

Rep information

Follow instructions below.

2

Leverage High Row

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

15 Reps

12 Reps

10 Reps

Rep information

Increase weight as you go. Last rep should be a struggle.

4

Standing Dumbbell Straight-Arm Front Delt Raise Above Head

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

Rep information

Increase weight as you go. Last rep should be a struggle.

15 Reps

12 Reps

10 Reps

6

Face Pull

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

Rep information

Increase weight as you go. Last rep should be a struggle.

15 Reps

15 Reps

15 Reps

8

Dumbbell Shrug

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

15 Reps

15 Reps

15 Reps

Rep information

Follow instructions below.

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