Alright guys, there is more to a physique than just having a great chest and arms. Having a strong back looks good and is a power point that you can’t ignore. Eighty percent of the U.S. population has some type of back pain, so a strong core and back are essential to a great quality of life!
Lat Pulldowns
- 1st set: 20 reps (warm up weight)
- 2nd set: 20 reps (warm up weight)
- 3rd set: 15 reps (pick a weight that will challenge you)
- 4th set: 12 reps go up 20 lbs
- 5th set: 10 reps go up 20 lbs
Barbell row/chin-ups combo
Barbell row
Immediately followed by chin-ups
- 1st set: 15 reps (pick a weight that will challenge you)
- 2nd set: 12 reps go up 20 lbs
- 3rd set: 10 reps go up 15 lbs
- 4th set: 8 reps go up 10 lbs
Chin-ups
- 1st set: 15 reps bodyweight
- 2nd set: 15 reps bodyweight
- 3rd set: 12 reps bodyweight
- 4th set: 10 reps bodyweight
Close grip machine row/hyperextension combo
Close grip machine row
Immediately followed by hyperextension
- 1st set: 15 reps (pick a weight that will challenge you)
- 2nd set: 12 reps go up 20 lbs
- 3rd set: 10 reps go up 20 lbs
Hyperextension
- 1st set: 20 reps bodyweight
- 2nd set: 15 reps go up 25 lbs plate
- 3rd set: 10 reps go up 45 lbs plate
Nice work!
Finish stretch by hanging from a chin up bar to elongate the back.
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