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Back Workout

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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 biceps First Set Second set Third 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 pulldown 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.

Where to start:

There is a lot of information on this site. The links below will get you off to a good start.

Most popular pages:

These are some of our most popular pages. They are also some of the most helpful if you are finally ready to lose weight.

You can always reach us:

  • 28960 US Highway 19 North, Suite 115
  • Clearwater, FL 33761
  • (727) 771-8282

  • Or to use our contact form click here.

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