Day 3 – Back

1. Warm Up:

10 Minutes of Steady State Cardio on the Rowing Machine.

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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

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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

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c. T Bar Row

Sets: 3 sets of 10 – 12 Reps

Rest: 20 Seconds between each set.

Tempo: 2-1-2-0

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d. Wide Grip Seated Cable Row

Sets: 3 sets of 10 – 12 Reps

Rest: 20 seconds between each set.

Tempo: 2-1-2-0

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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

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f. Wide Grip Assisted Pull Ups

Sets: 3 sets of 10 – 15 reps.

Rest: 20 Seconds between each set.

Tempo: 3-1-2-0

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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.

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4. Cardio

HIIT Rowing Machine: 30 Second Sprint, 1 Minute Steady State Intervals. Total Time: 20 – 30 Minutes.

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