← Dashboard

Back · Rear Delt Finisher

Tuesday, June 23
8 exercises
0/8 sets
x

Pull-Ups / Lat Pulldowns (rotate weekly)

4 sets · 8–12 reps

0/4

Alternate each week: Pull-Ups week A, Lat Pulldowns week B. Both target back width — full stretch at top.

#WeightRepsRPE✓
1
2
3
4

Pull-Ups / Lat Pulldowns (rotate weekly)

4 sets · 8–12 reps

0/4

Alternate each week: Pull-Ups week A, Lat Pulldowns week B. Both target back width — full stretch at top.

#WeightRepsRPE✓
1
2
3
4

Barbell Rows (bent-over or single-arm)

3 sets · 8–10 reps

0/3

Rotate between bent-over BB rows and single-arm DB rows. Drives back thickness and mid-back density.

#WeightRepsRPE✓
1
2
3

Barbell Rows (bent-over or single-arm)

3 sets · 8–10 reps

0/3

Rotate between bent-over BB rows and single-arm DB rows. Drives back thickness and mid-back density.

#WeightRepsRPE✓
1
2
3

Seated Cable Rows

3 sets · 10–12 reps

0/3

Neutral or close grip. Squeeze shoulder blades hard at the end of each rep. Mid-back + rhomboids.

#WeightRepsRPE✓
1
2
3

Seated Cable Rows

3 sets · 10–12 reps

0/3

Neutral or close grip. Squeeze shoulder blades hard at the end of each rep. Mid-back + rhomboids.

#WeightRepsRPE✓
1
2
3

Face Pulls / Rear Delt Flyes (rotate weekly)

2 sets · 12–15 reps

0/2

Rotate: Face Pulls week A (rope to forehead), Rear Delt Flyes week B. Posterior shoulder health and tie-in.

#WeightRepsRPE✓
1
2

Face Pulls / Rear Delt Flyes (rotate weekly)

2 sets · 12–15 reps

0/2

Rotate: Face Pulls week A (rope to forehead), Rear Delt Flyes week B. Posterior shoulder health and tie-in.

#WeightRepsRPE✓
1
2

💉 Nightly Injection

Take CJC + IpamorelinNightly injection — take on empty stomach before bed