Back

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

Barbell Deadlifts: 3×6 (heavy weight), 2×8 (10lb less)

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

Wide Grip Lat Pull Down: 3×10 (heavy weight)

ISO Row: 3×10 (heavy weight)

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

Back Extension Equipment: 3×10 (medium weight)

Row Machine for 10 minutes at moderate pace.

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

Pin the graphic below for quick reference during workout.

12.6.17 Back

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Back

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

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

One Arm Dumbbell Rows: 2×10, 2×8 (heavy weight)
*Superset with
Barbell Rack Pull: 3×10 (medium weight)

Lat Pull Down with Close Grip Attachment: 3×12 (medium/heavy weight)

Seated Row: 2×6 (heavy weight), 2×8 (10lb less)

Straight Arm Cable Pull Down: 3×15 (light/medium weight)

Stair master for 10 minutes at level 10.

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

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

Pin the graphic below for quick reference during workout.

11.29.17 Back

Back

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

Barbell Deadlifts: 1×6, 3×5 (heavy weight), 2×6 (10lb less)

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

Wide Grip Lat Pull Down: 2×8, 2×6 (heavy weight)

Straight Arm Cable Pull Down: 3×12 (moderate weight)

Seated Row: 3×8 (heavy weight)

Renegade Rows: 3×10 (moderate weight)
*Superset with
Barbell Good Mornings: 3×15 (light weight)

Row machine for 15 minutes alternating between 1 minute fast and 1 minute slow.

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

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

Pin the graphic below for quick reference during workout.

11.22.17 Back.png

Back

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

Barbell Deadlifts: 4×4 (heavy weight), 3×6 (10lb less)

One Arm Dumbbell Row: 3×10, 1×8 (medium weight)

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

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

Full Range of Motion Cable Pull Down: 3×10 (light weight)

Row machine for 15 minutes at moderate pace.

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

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

Pin the graphic below for quick reference during workout.

11.8.17 Back

 

Back

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

Barbell Deadlifts: 1×8, 2×7, 2×6 (heavy weight)

One Arm Dumbbell Row: 1×10, 2×8, 1×6 (heavy weight)
Superset with
Barbell Rack Pull: 2×15, 2×12( medium weight)

Seated Row: 3×10 (heavy weight)

Wide Grip Lat Pull Down: 2×8, 1×6 (heavy weight), 2×8 (15lb less)

Renegade Rows: 3×10 (medium weight)
Superset with
Barbell 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 workout.

Pin the graphic below for quick reference during your workout.

Back 10.25.17

 

Back

Warm-up: Banded clam openers 1×20, banded fire hydrants 1×20, standing leg swings from to back 1×20, standing leg swings side to side 1×20. Inverted row on TRX straps 1×10. Assisted pull ups 2×8. Stretch

Barbell Deadlifts: 1×8, 2×7, 2×6 (heavy weight)

One Arm Dumbbell Row: 1×10, 2×8, 1×6 (medium weight)
*Superset with
Barbell Rack Pull: 4×10 (medium weight)

Straight Arm Cable Pull Down: 3×15 (medium/light weight)

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

Close Grip Attachment Pull Down: 1×10, 3×8 (heavy weight)

Row Machine for 15 minutes at moderate pace.

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

*Perform 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: 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