Back

Warm-up: Treadmill for 10 minutes at 2.5mph/4% incline. Stretch

Barbell Deadlifts: 2×8, 1×6, 1×4 (heavy weight)

Dumbbell Rows: 3×6 (heavy weight), 3×6 (5lb less), 2×8 (10lb less)

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

Decline Dumbbell Pull Over: 3×12 (medium weight)
*Superset with
Barbell Bent Over Underhand Grip Row: 3×8 (medium weight)

Row machine for 10 minutes at moderate pace.

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

Pin the graphic below for quick reference during workout.

Back workout to give you a sculpted and defined back.

Advertisements

Back

Warm-up: Treadmill for 10 minutes at 2.5mph/4% incline. Stretch

Deadlifts: 2×8, 1×6, 1×4 (heavy weight)

T-Bar Row: 1×8, 2×6 (heavy weight), 2×8 (10lb less)

Wide Grip Lat Pull Down: 3×10 (medium/heavy weight)
*Superset with
Reverse Grip Lat Pull Down: 3×10 (same weight)

ISO Row: 3×10, 1×8 (medium/heavy weight)

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

Row machine for 10 minutes at moderate pace.

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

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

Pin the graphic below for quick reference during workout.

Back workout to give you a sculpted and defined back.

 

Back

Warm-up: Treadmill for 10 minutes at 2.5mph/4% incline. Stretch

Deadlifts: 2×8, 2×6, 1×4 (heavy weight)

T-Bar Row: 3×6 (heavy weight), 2×8 (20lb less)

Lat Pull Down with Parallel Bar: 3×8 (heavy weight), 3×10 (15lb less)

Lat Pull Down with Close Grip Attachment: 3×10 (medium/heavy weight)

ISO Row: 3×10 (medium/heavy weight)

Circuit 1
Resistance Band Seated Row: 3×20
Medicine Ball Slam: 3×20 (medium/light weight)
Barbell Good Mornings: 3×15 (light weight)

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

Pin the graphic below for quick reference during workout.

7.4.18 Back

 

Back

Warm-up: Treadmill for 10 minutes at 2.5 mph/4% incline. Stretch

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

One Arm Dumbbell Row: 1×6 (heavy weight), 2×8, 1×6 (5lb less), 3×8 (10lb less)

Wide Grip Lat Pull Down: 3×10, 1×8 (medium/heavy weight)

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

Barbell Underhand Grip Row: 3×10 (medium/light weight)

Circuit 1
Resistance Band Seated Row: 3×20
Medicine Ball Slam: 3×20 (medium weight)
Barbell Good Mornings: 3×15 (light weight)

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

Pin the graphic below for quick reference during workout.

6.27.18 Back

Back

Warm-up: Treadmill for 10 minutes at 2.5mph/4% incline. Stretch

Barbell Deadlifts: 2×8, 2×6, 1×4 (heavy weight), 2×8, 1×6 (30lb less)

One Arm Dumbbell Row: 3×8 (heavy weight), 2×10 (15lb less)

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

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

Seated Row with Close Grip Attachment: 3×12 (medium weight, perform slow and controlled with a slight pause at the contraction of the movement)

Rope Pull Down Machine: 3×1 minute

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

Pin the graphic below for quick reference during workout.

Back Workout

Back

Warm-up: Treadmill for 10 minutes at 2.5mph/4% incline. Stretch

Deadlifts: 1×8, 3×6 (heavy weight), 2×6 (10lb less), 3×8 (30lb less)

One Arm Dumbbell Row: 3×8, 1×6 (heavy weight), 2×8 (medium/light weight)

Decline Dumbbell Pullover: 3×12 (medium weight)
*Superset with
Barbell Underhand Grip Row: 3×10 (medium weight)

**Kneeling Lat Pull Down with Rope: 3×12 (medium weight)

Medicine Ball Slam: 3×20 (medium/light weight)
Superset with
Barbell Good Mornings: 3×15 (light weight)

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.
**Perform this facing the weight stack, on both knees, pulling rope toward head with elbows coming down by sides in the similar position as a wide grip pull down.

Pin the graphic below for quick reference during workout.

6.6.18 Back

Back

Warm-up: Treadmill for 10 minutes at 2.5mph/4% incline. Stretch

Deadlifts: 1×8, 2×6, 1×4 (heavy weight), 3×6 (10lb less), 3×8 (30lb less)

Sumo Deadlifts: 3×8 (medium weight)

One Arm Dumbbell Row: 3×8, 1×6 (heavy weight), 2×10 (15lb less)

Seated Two Arm Cable Pull Down *Drop Set: 3×8 (heavy/medium/light)

ISO Row: 3×10 (medium/heavy weight)

Wide Grip Lat Pull Down: 3×10 (medium weight)
**Superset with
Reverse Grip Lat Pull Down: 3×10 (same weight as wide grip pull down)

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

*Drop Set: Perform one set then lower the weight and perform another set then lower the weight again and perform the last set)
**Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

Back