Wednesday, December 8, 2010

8 Week Intense Back Workout!!!

 

Description of Workout:

Welcome to the 8 week intense back workout! This back workout uses variety and intensity to really hit the back hard and make those stubborn muscle grow!
You should do this workout once per week along with the rest of your training. There are a total of 4 different workouts below, these need to be cycled over 8 weeks as instructed.
Workout Notes:
  1. Perform a 5 minute cardio warm-up before each workout.
  2. Perform 2 light sets before starting working phase.
  3. Strict technique on all exercises.
  4. Aim to improve at least one aspect of your workout each week.

Weekly Workout Routines:

Workout #1 - Weeks 1 and 5
Back
ExerciseSetsReps
Wide grip pull ups4MAX
Superset lat pull down / seated row410 on each exercise
Bent over barbell row410
Workout #2 - Weeks 2 and 6
Back
ExerciseSetsReps
Assisted pull ups / lat pull downs superset415 pull up / 10 pull down
Seated row drop set3MAX
Bodyweight row410, 10, 8, 6
One arm cable row (3-1-3 rep timing)310
Workout #3 - Weeks 3 and 7
Back
ExerciseSetsReps
Wide grip pull ups4MAX, 10, 8, 8
Lat pull downs310, 10, 10
Bent over row48, 6, 6, 5
One arm cable row (3-1-3 rep timing)415
Workout #4 - Weeks 4 and 8
Back
ExerciseSetsReps
Tri set: Assisted pull ups/lat pull down/seated row310 on each exercise
Straight arm lat pull down (2-1-2 rep timing)312
Bodyweight row3MAX

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