Back Workout

Give this back workout a go from Tim!

Before starting the session ensure that you are properly warmed up, properly hydrated and had sufficient nutrition to fuel this workout! Unless stated perform each rep with a 3010 tempo & rest between 60-120 seconds between sets! The numbers in brackets are the number of reps to aim for each set, so adjust the weights accordingly!

A) Hammer Grip Latpulldown (4×10)

Focus on the pull from your back rather than your biceps as you pull the bar down. Keeping your chest out and shoulder blades pulled back  throughout will help target your lats!

B) Single Arm DB Row (4×12)

Perform these either kneeling with one leg on a bench or bent over. I prefer to bend over and support my upper body with a hand on the dumbbell rack or top of a bench.

C) Reverse Grip Machine Pulldown (12/8/6/12)

If your gym has this machine then brilliant, if not then using a reverse grip on a lat pulldown will suffice.

D1) Chest Supported T-Bar Row (4×10)

Try to keep your chest in contact with the pad throughout rather than swing the weight up ad you start to fatigue.

Superset with…

D2) Straight Arm Rope Pulldown (4×15)

Start bent over at approximately 45 degrees at the hips, holding a rope with arms straight above head. Pull rope down so your hands end up either side of your waist.


Let us know how you get on with the workout.


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