Back

Warm-up: Elliptical for 10 minutes at slow pace. Stretch legs and back

Deadlifts: 2×8, 3×6 (heavy weight)

Wide Grip Lat Pull Down: 2×8, 1×6 (heavy weight), 1×10 (10lb less)

Seated Cable Row: 3×8 (medium/heavy weight)

Weighted Back Extension: 3×10 (medium weight)

Two Arm Lat Pull Down: 1×8 (heavy weight), 2×10 (10lb less), 1×15 (10lb less)

HIIT on Treadmill:
1 minute at 3.5mph
1 minute at 5.5mph
30 seconds at 8+mph
Complete 5x

 

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Back

Warm-up: Inverted row on TRX straps 2×10/Banded pull-ups 2×15/Jump rope 2×100 revolutions. Stretch legs and back

Barbell Deadlifts: 1×8, 3×6 (heavy weight), 3×8 (20lb less)

Lat Pull Down with Close Grip Attachment: 1×10, 2×8 (heavy weight), 2×10 (10lb less)

ISO Row: 3×10 (medium weight)

Kneeling One Arm Cable Pull Down: 3×10 (medium weight)

Seated Cable Row: 3×8 (heavy weight), 1×10 (15lb less)

HIIT on Treadmill:
3.5mph for 1 minute
5.5mph for 1 minute
8mph+ for 30 seconds
5.5mph for 1 minute
Complete 5x

Back

Warm-up: Elliptical for 10 minutes at slow pace. Stretch back and legs

Barbell Deadlifts: 4×6, 1×5 (heavy weight), 2×8, 1×6 (20lb lighter)

Barbell Sumo Deadlifts: 3×8 (medium weight)

One Arm Dumbbell Row: 3×10 (medium weight), 1×10 (5lb lighter)

Two Arm Lat Pull Down *Dropset: 3×8 (heavy weight), 3×8 (medium weight), 3×10 (light weight)

Renegade Rows: 3×8 (medium weight)
**Superset with
Barbell Good Mornings: 3×15 (light weight)

Stair master for 15 minutes at level 8

I recommend stretching and foam rolling for 10-15 minutes once finished

*Dropset: Perform 8 reps then immediately reduce the weight and perform another 8 reps without resting in between. Complete one more time for a total of 3 sets

**Superset: Perform the second exercise immediately after the first without resting in between

Back

Warm-up: Elliptical for 10 minutes at slow pace. Stretch legs and back

Deadlifts: 3×6, 2×5 (heavy weight), 2×8 (20lb less)

Sumo Deadlifts: 3×8, 1×6 (medium weight)

One Arm Dumbbell Row: 2×8, 1×6 (heavy weight), 1×10 (medium weight)

Wide Grip Lat Pull Down: 1×8, 1×6 (heavy weight), 2×8 (10lb less), 2×8 (5lb less)

ISO Row Machine: 3×10 (medium weight)

Straight Arm Cable Pull Down: 3×10 (medium weight)

HIIT on stair master: alternate between 1 minute at level 7 and 30 seconds at level 17 for 15 minutes total.

I recommend stretching and foam rolling for 10-15 minutes once finished workout.

Back

Warm-up: Elliptical for 10 minutes at slow pace. Stretch

Deadlifts: 3×6, 2×5, 2×4 (heavy weight)

One Arm Dumbbell Row: 3×8 (heavy weight), 2×10 (10lb less)

Barbell Rack Pull: 3×12 (medium weight)

Cable Straight Arm Pull Down: 1×10 (medium weight), 2×10 (5lb less)

Seated Row: 2×8 (heavy weight), 1×10 (medium weight), 1×12 (light weight)

Wide Grip Lat Pull Down: 2×8 (heavy weight), 2×10 (10lb less), 2×10 (10lb less)

Stair master 10 minutes at level 10. One minute cool down.

I recommend stretching and foam rolling 10-15 minutes.

Back

Warm-up: Treadmill for 10 minutes at 3mph/3% incline. Stretch

Deadlifts: 3×6, 2×5 (heavy weight), 2×8 (20lb less)

Sumo Deadlifts: 3×8 (20lb less than traditional deadlifts)

Bent Over Barbell Row with Underhand Grip: 3×8 (medium weight)

Wide Grip Lat Pull Down: 2×8 (heavy weight), 2×10 (15lb less)

Renegade Rows: 3×8 (heavy weight)
Superset with
Good Mornings: 3×15 (light weight)

Row Machine for 15 minutes at moderate pace.

I recommend stretching and foam rolling for 10-15 minutes once finished.

Back

Warm up: Elliptical for 10 minutes at a leisurely pace. Stretch

Deadlifts: 2×6, 3×5 (heavy weight), 3×6 (10lb less)

One Arm Dumbbell Row: 3×8 (heavy weight), 1×10, 1×8 (10lb less)
Superset with
Barbell Rack Pull: 3×15 (light weight)

*Kneeling One Arm Cable Pull Down: 3×15 (medium weight)

*Kneeling One Arm Cable Row: 3×10 (medium weight)

Row Machine for 10 minutes at moderate pace.

*Perform these exercises with a slow return to starting position

I recommend stretching and foam rolling for 10-15 minutes once finished.