Demon back Lv1

week1 week2 week3 week4 week5 week6 week7 week8

Pre-Workout Pre-Workout
Pull ups pronated 3 to 10 3 to 10 3 to 10 3 to 10 pull ups Pronated 3 to 10 3 to 10 3 to 10 3 to 10

Core Lifts Sets Reps %max Sets Reps Wt Sets Reps Wt Sets Reps Wt Core Lifts Sets Reps %msx Sets Reps Wt Sets Reps Wt Sets Reps Wt
3 12reps 60% 3 12reps 60% 3 12reps 60% 4 10reps 65 4 10 70% 4 10 70% 4 10 70% 5 10 70%
Barbell Row Barbell row Subnated
3 10reps 65% 3 10reps 65% 3 8reps 70% 4 8reps 70% 3 5to8 80% 3 5to8 80% 3 5to8 75% 4 5to8 80%
3 8reps 70% 3 8reps 70% 3 5reps 75% 3 5reps 80% 2 3to5 90% 2 3to5 90% 2 3to5 80% 3 3to5 90%
3 12 60% 3 12 60% 3 12 65% 4 10reps 65% 3 12 70% 3 12 70% 3 12 70% 4 12 70%
Lat pulldown Lat pull down Subnated
3 10 65% 3 10 65% 3 10 75% 4 8reps 75% 3 8 75% 3 8 75% 3 8to10 75% 4 8to10 80%
3 8 70% 3 8 70% 3 5 80% 3 6reps 80% 3 5 80% 3 5 80% 3 3 80% 4 3 90%
3 12 60% 3 12 60% 3 12 65% 4 10reps 65% 4 12 60% 4 10 70% 4 10to8 70% 5 12 60%
cable Back Row REVERSE INCLINE DUMBBELL ROW
3 10 65% 3 10 65% 3 10 75% 4 8reps 75% 3 10 70% 3 8 75% 3 8to6 75% 4 10 70%
3 8 70% 3 8 70% 3 5to8 85% 3 5reps 80% 2 8 75% 2 6 80% 2 6to4 80% 3 8 75%
Face Pulls 3 5to9 3 12 3 12 4 10reps single arm cable row 3 12 65% 3 8to15 65% 3 3to9 75% 3 12 70%
3 5to10 3 10 3 10 4 8reps supine row 3 10 3 8to16 3 3to10 3 10
straight arm pulldown 3 5to11 3 12 3 12 3 6reps
single arm Dumbell row 3 5to12 3 10 3 10 4 10reps
3 5to13 3 8 3 8 3 8reps

Post Workout Post Workout

week9 week10 week11 week12

Pre-Workout
pull ups pronated 3 to 10 3 t0 10 3 to 10 3 to 10

Core Lifts Sets Reps Wt Sets Reps Wt Sets Reps Wt Sets Reps Wt
3 12 60% 3 8 70% 3 8 70% 4 8 70%
Cable back rows
3 10 65% 3 6 75% 3 6 75% 3 6 75%
3 8reps 70% 3 3to4 80% 3 3to4 80% 3 3to4 80%
3 12 60% 3 12 65% 3 12 65% 4 12 65%
Lat pull down
3 10 reps 70% 3 6to8 75% 3 6to8 75% 3 6to8 75%
3 8reps 75% 3 4 to 6 85% 3 4 to 6 85% 3 4 to 6 85%
3 8 70% 3 8 70% 3 8 70% 4 8 70%
Barbell Back Row
3 4to6 80% 3 4to6 80% 3 4to6 80% 3 4to6 80%
3 1to3 90% 3 1to3 90% 3 1to3 90% 3 1to3 90%
Cable rows subnated 3 12 60% 3 12 60% 3 8 70% 4 8 70%
3 10 65% 3 10 65% 3 6 75% 3 4to6 80%
3 8 70% 3 8 70% 3 4 80% 3 3 85%
Straight Arm pulldown 5 12 5 12 5 12 5 12

Post Workout