Day 3 – Back
1. Warm Up:
10 Minutes of Steady State Cardio on the Rowing Machine.
2. Working Sets
a. Bent Over Row – Overhand Grip
Sets: 4 sets of 8 – 12 reps
Rest: 20 seconds between each set.
Tempo: 2-1-2-0
b. Wide Grip Lat Pull Down Super Set with Close Grip Lat Pull Down
Sets: 3 sets of ( Wide Grip -10 -12 reps immediately followed by close grip until failure).
Rest: 20 seconds between each set.
Tempo: 2-1-2-0
c. T Bar Row
Sets: 3 sets of 10 – 12 Reps
Rest: 20 Seconds between each set.
Tempo: 2-1-2-0
d. Wide Grip Seated Cable Row
Sets: 3 sets of 10 – 12 Reps
Rest: 20 seconds between each set.
Tempo: 2-1-2-0
e. Romanian Deadlifts Superset with Hyper Extensions
Sets: 3 sets of (Deadlifts – 10 – 12 reps, Hyper Extensions – 15 reps).
Rest: 20 Seconds between each set (Increase rest time if needed).
Tempo: 3-1-2-0
f. Wide Grip Assisted Pull Ups
Sets: 3 sets of 10 – 15 reps.
Rest: 20 Seconds between each set.
Tempo: 3-1-2-0
3. The Finisher
Set 1: 10 Bent Over Dumbell Rows, 10 Alternating Lateral Dumbell Raises (10 on each arm), 10 Single Arm Dumbell Rows.
Rest: 45 seconds – 1 Minute
Set 2: 8 Bent Over Dumbell Rows, 8 Alternating Lateral Dumbell Raises (8 on each arm), 8 Single Arm Dumbell Rows.
Rest: 45 seconds – 1 Minute
Set 3: 6 Bent Over Dumbell Rows, 6 Alternating Lateral Dumbell Raises (6 on each arm), 6 Single Arm Dumbell Rows.
4. Cardio
HIIT Rowing Machine: 30 Second Sprint, 1 Minute Steady State Intervals. Total Time: 20 – 30 Minutes.
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