BACK

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

BAND PULL APARTS

Beginner- 3 sets/ 8 reps

Intermediate- 3 sets/ 10 reps

My Sets/Reps- 4 sets/ 15+ reps

NEUTRAL GRIP PULL-UPS:

Beginner- 2 sets/ 4 reps (with assistance [band, another person holding your feet])

Intermediate- 3 sets/ 8-10 reps

My Sets/Reps- (3-sec count at the bottom) 4 sets/ 12 reps

LYING BACK EXTENSIONS (SUPERMAN):

Beginner- 3 sets/ 6 reps

Intermediate- 3 sets/ 10-12 reps

My Sets/Reps- 4 sets/ 12+ reps

Extension Plank (Length of time @ your discretion)

*My suggestions:

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