Last back workout … in California 🙂 It is so crazy to think that I can count the number of workouts I have left before the Olympia on one hand.
I will be training back one more time this week, since I will be working out on both Tuesday and Wednesday in Las Vegas before shutting it down and giving my body a chance to rest over the final 24-32 hours before the contest.
Higher reps, shorter rest periods, trying to keep a pump on a low-carb day and basically just trying to make it through at this point in time. Strength levels are lower than normal of course, but this isn’t about lifting heavy. This is about putting on the finishing touches.
SUPERSET: WIDE GRIP PULLDOWN/CLOSE GRIP PULLDOWN
SETS: 3
REPS: 20/15
REST PERIODS: 45 seconds
SUPERSET: REVERSE GRIP PULLDOWN/BEHIND THE NECK PULLDOWN
SETS: 3
REPS: 15/12
REST PERIODS: 45 seconds
SUPERSET: NARROW GRIP PULLDOWN/BENT OVER DUMBBELL ROW
SETS: 3
REPS: 20/20
REST PERIODS: 45 seconds
SUPERSET: STRAIGHT ARM PULLDOWN/REVERSE GRIP CABLE ROW
SETS: 3
REPS: 15/15
REST PERIODS: 45 seconds
DUMBBELL PULLOVER
SETS: 4
REPS: 15
REST PERIODS: 45 seconds
THE WORKOUT
(Click to enlarge)
Go Nicole! you got this! you are looking amazing!
Log in to replySo sad I’m missing the chat to work! Best of luck on stage and you are going to kill it!
Log in to replyGood luck Nicole! You’ve got this! You are such an inspiration to me! I’ll be cheering you on this weekend form sunny Florida!
Log in to replyLove it, looking forward to give it a try once I’m fully healed. good luck nicole
Log in to replyYour workouts are always on point. Thanks for the reminder that we need to focus on hitting our back from all angles and not just our favorites.
Log in to replyGood luck Nicole! Drive for 5! xoxoxo
Log in to replyNic, where are your leggings from? Great back workout!!! I’ll be lost without your prep.
Log in to replyOh thank you so so very much. Just finished this workout. SUCCESS!!!!! We killed it.
Log in to replyI’m not able to view “any” of the videos. Help!
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