The "Next Level" Back Workout
One of my favourite back workouts!
This workout will test you physically and mentally so buckle yourself in and give it 100%!
*Start the workout by warming up the shoulders and back with some light Lat Pulldown.
|
|
Back |
|||||||||
|
|
Exercise |
Reps |
Sets |
Tempo |
TUT |
Rest |
Load WK 1 |
Load WK 2 |
Load WK 3 |
Load WK 4 |
A1 |
Wide Grip Pull Ups |
10 |
3 |
3011 |
50 |
90 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
B1 |
Close Grip Pull Ups |
10 |
3 |
3011 |
50 |
90 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
C1 |
Medium Grip Pull Ups |
10 |
3 |
3011 |
50 |
90 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
D1 |
Seated Cable Row |
15 |
3 |
3012 |
90 |
|
|
|
|
|
D2 |
Single Arm Cable Pulldown |
10 |
3 |
2012 |
50 |
60 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
E1 |
Inverted Row |
15 |
3 |
3012 |
90 |
|
|
|
|
|
E2 |
Lat Pulldown |
10 |
3 |
2021 |
50 |
90 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
F1 |
Cable Row On Incline Bench |
12 |
3 |
2122 |
84 |
60 |
|
|
|
|