Back Workouts

   
On all exercises we recommend using the first set as a warm up using light to moderate weight, then gradually increase weight after each set.

(Weight: % scale is based on the percentage (%) of your total lifting capacity for that particular exercise.)

Workout 1

 

Workout 2

Exercise Sets Reps Weight
Pull Ups 4 10-12 70%-90%
Bent Rows (rev. grip) 4 12-15 80%-95%
Reverse Dumbell Fly 3 10 80%-90%
Shrugs 4 12-15 95%*
*Focus on form and squeezing/flexing muscle on each rep.
 
Exercise Sets Reps Weight
Seated Row (narrow) 4 10-12 70%-90%
Cable Pull Downs (wide) 4 12-15 80%-95%
1 arm bent rows 3 10 80%-90%
Shrugs 3 12-15 75%*
*Focus on form and squeezing/flexing muscle on each rep.
     

Workout 3

 

Workout 4 High Reps

Exercise Sets Reps Weight
Pull Downs (wide) 4 10 70%-90%
T-Bar row (rev grip narrow) 4 12-15 80%-95%
Reverse Dumbell Flys 3 10 70%-80%*
Smith Bent Rows 3 12-15 70-85%
*Focus on form and squeezing/flexing muscle on each rep.
 
Exercise Sets Reps Weight
Assisted Pull Ups 4 20 70%-80%
Reverse Cable Crossover (or fly mach.) 4 12-15 80%-90%
1 arm Seated Rows 3 20 70%-80%*
       
*Focus on form and squeezing/flexing muscle on each rep.