WORKOUTS

Tom Bowerman July 14 at 7:08pm 

My name is Tom Bowerman I am an NPC bodybuilder. My first NPC show was Battle of the Bodies in Tulsa ok, in May 2010- I won my Weight class ( lightweight 150lbs) and went one to win the Overall novice. From there I started off season and got up to 210lbs, I have been dieting now for around 4weeks and am 15 weeks out from the OKC Grand Prix on Oct 29 2011. I plan on coming in a big middle shredded to the teeth. This is a back, Lats, rear delt, trap workout that had me sore for a week! Enjoy.


Squatting dual cable rows-15-10 reps x 5sets Superset/ with long rope rear lat flies-15-10 reps x 5sets


Lat cable press downs-15-10 reps x 5sets Superset/ with sitting long rope reverse flies-15-10 reps x 5sets


Bent over T- bar rows-15-10 reps x 5sets Superset/ with wide grip pulldowns-15-10 reps x 5sets then 3x drop sets to failure


Db Shrugs- run the rack- start at 80lbs do as many till failure and go down the line on dumb bells till you reach the 20's lb each set is till failure.


Finish up with holding a stretch on areas worked.