Workout 2 (sequal to chest/shoulder/tri routine).

Same principals and techniques apply as last routine posted.
http://forums.anabolicreview.com/sho...d.php?t=266190

BACK:
DeadLifts: First warm-up with a weight light enough to do 20reps but also enough to apply some pressure to the muscle you're about to stress.
1 Work set with your maximum weight for 6-10 reps from the floor.
FORM IS EVERYTHING.
Ex: I warmup with 225 x 10reps
Workset was with 405 x 10reps

Straight arm cable pulldowns -
Preexhaust with 1 set 6-10reps to failure.

No rest and straight to Widegrip Pulldowns -
Postive/negative/static
1st set - positive failure 6-10reps, use a spot with forced reps

1min rest
2nd set -increase weight - negative failure for 6-10 reps until you can no longer do another rep!

1min rest
Static hold - increase weight - 1rep and hold at contraction (spot should help you get weight in position) hold for up to 12 seconds if you can hold for more then up the weight.

Over to Seated Rows:
2 work sets to failure with strict form and a 3second negative.

TRAPS:
DB Shrugs -
Warmup
2sets to failure 6-10reps HEAVY with proper form and a 2second contraction at the top.

Behind the back Shrugs - 2sets 6-10reps.

BICEPS:
BB curls: 2sets to failure Heavy weight proper form no arching or bouncing.
Spider curls - Positive/Neg/Static
Post - 6-10reps one arm at a time, make it hurt.
Negative - 6-10 keep your spotter close and go until utter failure, arm should feel like it's going to explode
Static - hold until your face turns blue and a slow negative.

Done, now go eat and rest.

Legs coming soon..