Back Day

BACK DAY

MONDAY 21 OCTOBER

Warm Up - Pull Ups:
Set 1 5 REPS Wide Grip
Set 2 5 REPS Close Grip
Set 3 5 REPS Wide Grip
Set 4 5 REPS Close Grip
 
Working Set 1
Lat Pulldowns (Wide Overhand Grip)
Superset
Good Mornings

Set 1
15 REPS
Superset
15 REPS

Set 2
12 REPS
Superset
12 REPS

Set 3
8 REPS
Superset
8 REPS

Working Set 2
Low Cable Rows (Use “V” Handle
Superset
Standing Lat Pushdown (Cable Machine)

Set 1
20 REPS
Superset
20 REPS

Set 2
15 REPS
Superset
15 REPS

Set 3
12 REPS
Superset
12 REPS

Working Set 3
Barbell Rows
Superset
Single Arm Dumbbell Rows

Set 1
14 REPS
Superset
14 REPS (Each Arm)

Set 2
12 REPS
Superset
12 REPS (Each Arm)

Set 3
10 REPS
Superset
10 REPS (Each Arm)

Set 4
7 REPS
Superset
7 REPS (Each Arm)

Working Set 4
Seated Dumbbell  Rear Dealt Raise
Superset
Back Extension

Set 1
14 REPS
Superset
14 REPS

Set 2
12 REPS
Superset
12 REPS

Set 3
10 REPS
Superset
10 REPS

Planks

Set 1
30 Sec

Set 2
30 Sec

Set 3
30 Sec

Cool Down
15-20 Minute Walk 2.5-3.0 Pace Treadmill at a slight incline

1 comment


  • Matthew Duran

    Did this workout, my back is on fire. Love how many supersets are incorporated, forces to to keep working and keep the blood flowing. Thanks a lot of posting workouts here. No other company is doing this like Rising Labs, keep killing it.


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