This Month we are looking at creating a bigger and stronger back. Ad this 4 week programe in to fit into your current workout routine to blast your back.
If you would like to speak with someone about creating a spacific workout routine for you contact us at firstname.lastname@example.org
Weeks 1 & 3
|Seated Cable Row||3||4||3||6|
Back Size Workout
Weeks 2 & 4
|Reverse-Grip Bent-Over Row||4~||8-10||4~||12-15|
|Machine Row (wide overhand grip)||4~||8-10||4~||12-15|
|Two-Arm Bent-Over Dumbbell Row||3||8-10||3||12-15|
^ For all back exercises during Week 1, take only your last (third) set to muscle failure; choose a heavy weight with which you reach failure by your fourth rep. Precede it with two sets using slightly lighter weights, but do only four reps.
* Rest 2-3 minutes between sets.
# For Week 3 exercises, take all three sets to muscle failure.
** Choose a weight that allows you to reach muscle failure by the target rep listed. Your rest periods should be 60-90 seconds between sets, except for supersets and drop sets.
~ Make the last set a drop set by reducing the weight 25% and continuing to failure