Back | Main | Next
No high-intensity cardio today! Your assignment—aside from James Grage’s weekly challenge, if you haven’t already accomplished it—is to power through this back workout.
If you’ve never done dropsets on a machine or cable row before, expect to be sore afterward in some deep and unexpecated places. But don’t let your form suffer! Keep your torso strong and keep pulling those shoulder blades back.
-
Cardio Warm-up
![Jogging-Treadmill]()
![Jogging-Treadmill]()
Jogging – Treadmill
5 minutes, 55-60%-
Warm-up Superset
![Inverted Row]()
![Inverted Row]()
Inverted Row
1 set of 12 reps![Pullups]()
![Pullups]()
Pull-Up
1 set of 12 reps-
Superset
![Wide-Grip Lat Pulldown]()
![Wide-Grip Lat Pulldown]()
Lat Pulldown
3 sets of 10 reps![Leverage Iso Row]()
![Leverage Iso Row]()
Machine Row
3 sets of 10 reps, dropset each set for 4-6 reps-
Superset
![Chin-Up]()
![Chin-Up]()
Chin-Up
3 sets of 10 reps![One-Arm Dumbbell Row]()
![One-Arm Dumbbell Row]()
One-Arm Dumbbell Row
3 sets of 10 reps, dropset each set for 4-6 reps-
Tri-set
![Bent-Arm Dumbbell Pullover]()
![Bent-Arm Dumbbell Pullover]()
Dumbbell Pullover
3 sets of 15, 12, 10 reps![Dumbbell Shrug]()
![Dumbbell Shrug]()
Dumbbell Shrug
3 sets of 15, 12, 10 reps![Hyperextensions (Back Extensions)]()
![Hyperextensions (Back Extensions)]()
Back Extension
3 sets of 15, 12, 10 reps
Exclusive Rewired Stacks
Get incredible results with these hand-picked supplement combos!
BPI Sports Rewired Foundation Stack
Train hard and recover like a pro with these essentials!*
BPI Sports Rewired
Muscle Building Stack
Build maximum muscle with this power-packed supp combo.*
BPI Sports Rewired
Fat Loss Stack
Burn fat and support muscle maintenance with this killer stack!*
Back | Main | Next
View the original here: