Category Archives: Back

All Back Workouts will be listed.

Training: Back

5 SUPERSETS
Barbell Good Mornings
10 x 135lbs, (2) 5 x 225lbs, (2) 5 x 275lbs
DB Deadlift: 10 x 35lbs

5 SUPERSETS
Wide Grip Pull-ups: 8 reps
VBar Seated Rows: 20 x 150lbs

5 SUPERSETS
Bent Over Barbell Rows (underhand grip): 8 x 245lbs
T-Bar Rows: 20 x 90lbs

REP PROGRESSION: 3 SET SUPERSET
1 Arm Rows (regular & underhand grip): 45lbs
Pulldowns (front & back): 70lbs
**1-1, 2-2, 3-3, 4-4, 5-5**

CORE
Back Extensions: 15 Reps
Weighted Crunch: 4 sets of 15 @ 115lbs
Cable Crunches: 4 sets of 20 @ 125lbs

Speed work

4 SETS AB Wheels: 30 reps

SPEED SQUATS
6 sets
2 x 275lbs + 100lbs bands

SPEED PULLS (SUMO STANCE)
6 sets
2 x 275lbs + 100lbs bands

4 SETS
Reverse Hyper: 10 x 90lbs

10 SETS
Leg Extensions: 10 x 275
Leg Curls: 10 x 180lbs

CORE
Back Extensions: 4 sets of 15 Reps
Weighted Decline Sit-up: 4 sets of 15 + 15db
Cable Crunches: 4 sets of 20 @ 125lbs

WALKING LUNGES
400 meters

Training: Back

20 Minute Mobility/Foam Rolling

4 SETS
Ab Wheel: 30 reps

DEADLIFT Sumo
10 x 135lbs, 5 x 225lbs, 1 x 315lbs, 1 x 365lbs, 1 x 405lbs, 1 x 425lbs, 1 x 455lbs (missed)

5 SUPERSETS
Wide Grip Pull-ups: 8 reps
VBar Seated Rows: 20 x 150lbs

3 SUPERSETS
Bent Over Barbell Rows (underhand grip): 8 x 245lbs
T-Bar Rows: 20 x 90lbs

REP PROGRESSION: 3 SET SUPERSET
1 Arm Rows (regular & underhand grip): 45lbs
Pulldowns (front & back): 70lbs
**1-1, 2-2, 3-3, 4-4, 5-5**

FRONT SQUAT
(4) 5 x 185lbs

CORE
Back Extensions: 15 Reps
Weighted Crunch: 4 sets of 15 @ 115lbs
Cable Crunches: 4 sets of 20 @ 125lbs

Nutrition
11am – 12oz Ground Beef, 12 oz Broccoli, ½ cup Almonds
7pm – 12 Chicken Breast, 10oz Spinach, ¼ Butter

Speed Work

4 SETS AB Wheels: 30 reps

SPEED SQUATS
6 sets
2 x 275lbs + 100lbs bands

SPEED PULLS (SUMO STANCE)
6 sets
2 x 275lbs + 100lbs bands

4 SETS
Reverse Hyper: 10 x 90lbs

10 SETS
Leg Extensions: 10 x 275
Leg Curls: 10 x 180lbs

CORE
Back Extensions: 4 sets of 15 Reps
Weighted Decline Sit-up: 4 sets of 15 + 15db
Cable Crunches: 4 sets of 20 @ 125lbs

WALKING LUNGES
400 meters

Training: Back

20 Minute Mobility/Foam Rolling
4 SETS
Ab Wheel: 30 reps

DEADLIFT Conventional
10 x 135lbs, 5 x 225lbs, 1 x 315lbs, 1 x 365lbs, 1 x 405lbs

DEADLIFTS
Conventional Stiff Leg: (2) 10 x 135lbs, (2) 5 x 225lbs, (2) 5 x 315lbs, (2) 3 x 365lbs

5 SUPERSETS
Wide Grip Pull-ups: 8 reps
Regular Seated Rows: 20 x 150lbs

3 SUPERSETS
Bent Over Barbell Rows (underhand grip): 8 x 225lbs
T-Bar Rows: 20

REP PROGRESSION: 3 SET SUPERSET
1 Arm Rows (regular & underhand grip): 45lbs
Pulldowns (front & back): 70lbs
**1-1, 2-2, 3-3, 4-4, 5-5**

FRONT SQUAT
(4) 5 x 185lbs

CORE
Back Extensions: 15 Reps
Weighted Crunch: 4 sets of 15 @ 115lbs
Cable Crunches: 4 sets of 20 @ 125lbs