Sunday Workout


I usually don’t train on Sundays. In fact, I normally take the weekends off entirely. But since I’m only going to get to workout only two days next week I went to the gym today. We’re traveling to Thailand next week (so stay tuned for some posts from whatever gym in Bangkok I end up at!).

This was an extremely intense workout. I did a vareity of techniques and kept my rest between sets to a minimum. I’m only training three days before we leave so today I decided to hit back, delts and traps. Here’s the workout:

Back, Delts, Traps

Lat Pulldowns:
4 rest-pause sets x 15 reps
1 extended rest-pause set x 50 reps

Plate-Loaded Rows:
10 sets x 10 reps

Hamer Strength High Rows:
5 sets x 8 reps

Seated Rows:
4 sets x 12 reps

Plate-Loaded Shrugs: 5 x 8
superset with
Lateral Raises: 5 x 12

Hammer Strength Behind the Neck Press:
5 sets x 12-15 reps

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Back - Lat Pulldowns

Right out of the gate I started with rest-pause sets, a brutal technique used to completely exhaust the muscle. This of course killed my strength for the remaining of the workout but it also challenged me to push myself that much harder. I’ve learned that the intensity of the first exercise sets the tone for the rest of the workout.

Since I hit back, delts and traps today, I’ll train legs tomorrow. Tuesday I’ll train chest and arms. We fly out early Wednesday morning. That said, stayed tunes for posts over the next few weeks for my workouts in Thailand. I plan to hit a few gym in Chang Mai and Bangkok.

Train with Passion,


About the Author Jason Stallworth