Back Workouts |
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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 |
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Workout 2 |
| Exercise |
Sets |
Reps |
Weight |
| Pull Ups |
4 |
10-12 |
70%-90%
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| 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. |
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| Exercise |
Sets |
Reps |
Weight |
| Seated Row (narrow) |
4 |
10-12 |
70%-90%
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| 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. |
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Workout 3 |
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Workout 4 High Reps |
| Exercise |
Sets |
Reps |
Weight |
| Pull Downs (wide) |
4 |
10 |
70%-90%
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| 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. |
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| Exercise |
Sets |
Reps |
Weight |
| Assisted Pull Ups |
4 |
20 |
70%-80%
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| Reverse Cable Crossover (or fly mach.) |
4 |
12-15 |
80%-90% |
| 1 arm Seated Rows |
3 |
20 |
70%-80%* |
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| *Focus on form and squeezing/flexing muscle on each rep. |
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