Workout Plans: Back

The back is composed of several huge muscle groups. Activating these muscles will burn a high number of calories and can contribute to a significant increase in metabolism. Like the chest workout below, this workout will utilize supersets. Rest periods in between sets should not exceed 90 seconds.

Warmup for 5 minutes on an exercise bike, treadmill, or by skipping rope.

Bent over Barbell Row

• 5 sets with increasing weight
• sets should follow 15-12-10-8-8

Lat Pulldowns

• 3 sets of 12-10-8 reps
• start with 12 reps, then increase weight by 10 lbs, get another 10 reps, increase 10 lbs, get another 8 reps

Dumbell Pullover

• 5 sets of 10-15 reps

superset with…
One-arm Dumbell Rows

• 5 sets of 10-15 reps

Pull ups

• 4 sets to failure

superset with…
Seated Cable Rows

• 4 sets of 10-15 reps

Barbell Deadlift

• 2 warmup sets of 10-15 reps
• 3 working sets of 5-8 reps

Back Extensions

• 3 sets of 15-20 reps

DONE. Grab a recovery shake and a good night’s sleep.

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