Username or E-mail Password Remember Me Forgot... 2nd Back day of the week and more machine focused. Slow controlled reps and really feel the muscle working through the entire range of motion. Machine Pulldowns 4x Sets X 12-15 Reps Machine Rows 4x Sets X 12-15 Reps T-Bar Rows 3x Sets X 15 Reps Cable Rear Delt... This workout may look short on paper, but it’s an ass kicker if you go heavy and intense!Safety Squats 5x Sets X 10-12 RepsIf you don’t have access to a safety squat bar than just use a regular barbell.Hack Squat + Leg Extension 4x Sets X 12 RepsOn the last set we did... So, while my current split hits Legs, back, chest, and triceps 2x a week, I like to focus one day on more machine work and the other day more free weight work. I also add 1-2 high-intensity techniques into each workout and vary the volume and intensity. For my Tuesday... 