02/09/2026
🔥 AK P5-C — BACK THICKNESS + REAR DELTS + ARMS
Goal: Build that dense upper-back frame, improve rear-delt separation, and finish with arms.
⏱️ 50–58 minutes MAX
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🔥 Warm-up — 5–6 min
* Band pull-aparts × 15
* Scapular retractions × 12
* Light cable row × 15
* Light face pull × 15
* 1 ramp-up set for your first row
Nothing exhausting.
⸻
BLOCK 1 — Heavy Back Thickness
Chest-Supported Row
3 × 8–10
Neutral-Grip Lat Pulldown
3 × 8–10
🟥 Intensity: moderately heavy
Rest: 75–90 sec
This is your main strength block.
Row: Drive elbows back and squeeze.
Pulldown: Pull toward upper chest, don’t turn it into a biceps exercise.
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BLOCK 2 — Mid-Back + Rear Delt
Seated Cable Row
2 × 10–12
Reverse Pec-Deck
3 × 12–15
🟧 Intensity: moderate
Rest: 60–75 sec
Here I want connection and control, not maximum weight.
Especially reverse pec-deck.
Your rear delts need to work—not your traps.
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BLOCK 3 — Lat Shape + Rear-Shoulder Detail
Single-Arm Cable Pulldown
2 × 10–12/side
Cable Face Pull
2 × 12–15
🟨 Intensity: moderate/light
Slow eccentric.
This is where we’re building that shoulder → lat → upper-back transition.
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BLOCK 4 — Arms
EZ-Bar Curl
2 × 8–12
Rope Triceps Pushdown
2 × 10–15
🟥🟧 Moderately heavy
Last 2 reps should be challenging, but zero cheating.
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🔥 OPTIONAL 3-MINUTE FINISHER
Only if you’re still inside the 60-minute window:
Straight-arm pulldown
1 × 15–20
Then you’re DONE.
