Here is a basic back day that will build that SEZZY back! Let’s goooo!
Complete all sets for each movement before moving onto the next. The last 2 reps should be difficult to complete while still maintaining form.
Pull-ups (assisted or BW)
3 sets of 6-9 reps
Underhand (supinated) lat pulldown
3 sets of 10-12 reps
Close (neutral) grip cable row (Double D handle)
3 sets of 10-12
Single arm DB row (non working arm hold the back of an incline bench)
3 sets of 10-12 reps each arm
Bent over Barbell row
(Smith machine or EZ bar or barbell)
2 sets of 10 reps
Straight arm pulldown
(Use the rope or bar at cable machine)
3 drop sets
Do 10 reps, drop the weight and do 12 reps for 3 sets!
Back attack baby! Enjoy!
If this left you wanting more check out my APP for more lifts!!!
