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Thanks for your input guys !

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Does anyone know how I would structure the weight I’d be using in my 3 working sets would you start with the new load of weight then lighten the weight for the final 2 sets or ?

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Monday rest
Tuesday rest
Wednesday upper
Thursday lower
Friday active rest
Saturday upper
Sunday lower

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Hi Corrine thanks for replying, would you stick to high volume work or low volume work with upper sessions of training upper again in 2 days ?

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Hi Corinne,
I’d say my weight has been stable for about 2-3 weeks now
Currently stuck at 212lbs

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Alright cheers mate ????????

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My first back session of the week looks like this:

Close grip lat pulldown 3 sets 10-12
Rack pulls 3 sets 10-12
T bar rows 3 sets 10-12
Barbell shrugs 3 sets 15-20
Face pulls 4 x 12-15

Then my second back session of the week looks like this:

Machine pullover 3 x 10-12 (slight incline)
EZ bar underhand pulldown 3 x 10-12
Deadstop bent over rows 3 x 10-12
Wide t bar row 3 x 10-12
Single are seated row 2 x 10-12
Hypertension’s 1 x failure

The app won’t let me post a picture into the forum or edit it