Build from a crisp but challenging deadlift that feels like an rpe 7-8 on the working sets, then keep the accessories smooth and controlled. Scale by dropping 5-15% on the barbell work or swapping the romanian deadlift for dumbbell rdl's if your back is already smoked. Inspired by today's trends — Strength I - 2nd Generation- Barbell Medicine.
- 5 Deadlift
- 8 Romanian Deadlift @ 185lb
- 10 Barbell Hip Thrust @ 225lb
- 10 Single-Leg Dumbbell Romanian Deadlift @ 50lb
- 12 Hanging Knee Raise
EQUIPMENT
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Seated Rear Delt Fly · Dumbbell Fly · Dumbbell Row · Gorilla Row · External Rotation · Back Shrugs
Hard Dumbbell Back Pump
1-Arm Dumbbell Row · Dumbbell Romanian Deadlift · Chest-Supported Dumbbell Row · Dumbbell Pullover · Bent-Over Dumbbell Reverse Fly
Upper Body / Posterior Chain Strength
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