BACK

*All sets and reps are suggestions, the amount I do ("My Sets/Reps-") is provided as a reference NOT a limitation.

UPPER BACK

FACE-PULLS


CHIN-UPS


BARBELL SHRUGS


WIDE GRIP LAT-PULLDOWNS

MIDDLE BACK

DUMBBELL BENT-OVER ROWS


CLOSE GRIP LAT-PULLDOWNS


SEATED CABLE ROWS

LOWER BACK

LAT-PUSHDOWNS


BACK EXTENSIONS

FULL BACK

T-BAR ROWS


STANDING BACK ROWS


LAT-PULLDOWNS ON YOUR KNEES


RACK PULLS



*My suggestions:

  • Don't ego lift, start with a weight equal to your strength and experience level.

  • If you're doing 10 reps- 11 should not be possible. Meaning, if you feel you can do more then, at your discretion, increase your rep count by at least 1.

  • AVOID if you experience pain in your joints