This program is not catered to any one persons specific needs or limitations. It is a general back workout for building muscle, bringing in definition and aiding in fat loss. If you have any medical issues or health concerns that may restrict you or limit you in a program of this nature, contact myself or see a practitioner before performing this routine.

The program is as follows;

  1. Superset: Wide Grip Lat Pulldown Machine with Cable Rope Pull Throughs  – Rep range should be roughly 10-12 and you should be performing 4 sets of each. They should be done consecutively followed by 45sec-1min rest before repeating.

 

 

2. Wide Grip Pull-Ups – Performed to failure on each set. Keeping proper form and going until you cannot complete anymore repetitions. If you cannot complete 6 or more reps on the first set, use the assisted machine. Perform 4 sets. 45 sec-1 min rest between sets.

 

 

3. Single Arm Dumbbell Rows – Rep range should be between 10-12 per side. Perform 4 sets. 45 sec-1 min rest between sets.

 

4. Bent Over Barbell Rows (undergrip) – Rep range should be between 10-12. Perform 4 sets. 45 sec-1 min rest between sets.

 

 

5. Seated Row Machine – Rep range should be between 12-15. Perform 4 sets.  45 sec-1 min rest between sets.

Just the basics… You get back the equivalent of the effort you put in! Enjoy!