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Nitrosigine Pump Program

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  • 9

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Routine

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Back/Traps/ Calves

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 9

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
4
Reps
12
Rest
90 sec
*Perform using a wide grip.
Exercise 2 of 9

Reverse-Grip Pulldown

Equipment
Adjustable Cable Machine, Straight Bar Attachment
Sets
4
Reps
10
Rest
120 sec
Exercise 3 of 9

Barbell Bentover Row

Equipment
Barbell
Sets
4
Reps
10
Rest
120 sec
*Perform using a reverse grip.
Exercise 4 of 9

T-Bar Row

Equipment
Barbell, V-Handle Attachment
Sets
4
Reps
12
Rest
90 sec
Exercise 5 of 9

Barbell Upright Row

Equipment
Barbell
Sets
4
Reps
12
Rest
90 sec
Exercise 6 of 9

Barbell Shrug

Equipment
Barbell
Sets
4
Reps
12
Rest
90 sec
Exercise 7 of 9

Machine Rear Delt Flye

Equipment
Sets
4
Reps
12
Rest
90 sec
Exercise 8 of 9

Standing Calf Raise

Equipment
Box
Sets
4
Reps
12
Rest
90 sec
Exercise 9 of 9

Seated Calf Raise

Equipment
Bench
Sets
4
Reps
12
Rest
90 sec
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