My 2hr10mins long high volume 13exs 4set 15 reps crazy back workout like prime arnold as a skinny-fat natty with autoimmune disorder

[justinzayn]

1, barbel bent rows
Close grip, lifting till lower abs
1set 15rep 7.5kg plates
2set 15rep adding 5kg more
3set 12-15 rep removing 5kg and adding another 7.5kg
4set adding 2.5kg more 12 rep

Deadlift rows,
1set 15 rep, 7.5kg plate
2set 15 rep adding 2.5kgs
3set removing 2.5,adding 5kg, 12 rep
4set adding 2.5kg more, 12 rep

Lateral pulldown,
1set Pin set on 4plate,15rep
2set, pin on 5th plate, 12 rep
3set same
4set pin on 6th plate 6-8 rep, rest 6rep with pin on 5plate again

Seated cable pull for middle back
1set pin on 4th plate, 15 rep
2set pin on 5th plate, 12 rep
3set same as 3rd
4set pin on 6h plate 6-8rep, rest 6 with pin back on 5plate

Chest supported, incline db rows, neutrao grip for lats
1set 7.5kg db 15 rep
2set 10kg db 12rep
3set 12.5 kg db 12 rep
4set same as 3rd

One arm db rows
1set 10kg db 15 rep
2set 12.5kg db 15rep
3set 15kg db 12 rep
4set same as 3rd

Lying overhead db pull over
1set 12.5kg db 15rep
2set same as 1
3set 15 kg db 12reps

One arm seated cable pull, cable high, slightly leaning towards pulling arm direction
1set pin set on 4 plate 15 rep each arm
2set pin on 4th plate, 12 rep
3set pin on 5th plate 6-8rep, rest 6rep with pin back on 4
4set pin on 5th plate 8-10 rep
Rest two with pin back on 4th plate


T bar rows
1set 15 rep 10kg plate
2set 12rep adding 7.5kg plate
3set 12 rep removing 7.5kg adding another 10kg,
4set adding 2.5kg, 12 rep

Straight arm straight bar push down
1set pin on 4th plate 15 rep
2set pin on 5th plate 12 rep
3set same as 2rd
4set pin on 6th plate 6 rep, rest 6rep with pin back on 5th plate

Reverse close grip lat pulldowns
1set pin on 5th plate 12 rep
2set pin on 6th plate 12 rep
3set pin on 7thplate, 6rep, rest 6rep with pin back on 6th plate


Floor seated v bar cable pull down
1set pin set on 5th plate 15rep
2set pin on 6th plate 15 rep
3set pin on 7 th plate 12rep
4set same as 3rd

Hypertension
1set 15 rep
Rest two 12 rep

Plus 3sets of 20rep pushups
5min cycling
I couldn't do pull up or chin up without assistance machine
Can only do 3 hardly with my body weight

I literally did all of this in exact 2hr 10 min


I know you should do more then 12 rep for single muscles

But i am still mastering my form

I was prepared to do push and pull leg 3days routine
I thought I do pull today, back, bicep, rear delt
But back excercise took alot of time, so i changes it into another back day
Will prolly hit single muscle body part for this week again, doing 12 ex per session

 

[justinzayn]

 

[justinzayn]

trainer keeps looking at me seething

, but i dont care about injury or recovery, this time i took maximum 2min or 30sec break with each excercise
I just keep drink 1/3 glass of water every one or two set

I can literally see gain while I came home after 10min cold shower
, my lat got wide, and more definition on back
I am achieving my lean bulk ideal physique

 

[justinzayn]

B

 

[Deleted member 23391]

seems excessive

 

[traveler]

mirin high rep range

 

[Bojack]

you should workout 3.5 hours everyday.

 

[shabby890]

Junk volume

 

[Latinolooksmaxxer]

Id fall asleep if I tried doing that lel too long of a workout