Back Workout


Back workout -- day 2 of three day split

The back workout is the second workout of the week. The first one is the chest workout. Then the back. And you finish with the leg workout.

The back workout will develop the upper, mid and lower back as well as the biceps muscles in the front of the arms.

When you click the links you will see demonstrations of the exercises as well as tips to help you maximize your results.



Day 2 -- Back and bicepsFirst SetSecond setThird set
Pulldowns 15 repetitions to failure to failure
Back hyperextensions 15 repetitions to failure to failure
One arm dumbbell rows 15 repetitions to failure to failure
Cable rows 15 repetitions to failure to failure
Reverse grip pulldowns 15 repetitions to failure to failure
Barbell curls 15 repetitions to failure to failure



Additional exercises you can substitute:

  • Pullups for pulldowns
  • Alternate wide grip and narrow grip pulldowns
Safety note: you will see a lot of people doing pulldowns behind the neck. I don't recommend those--it is too easy to get hurt.





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