Advanced Back Day Routine


BW: Body weight

SS: Superset

BW pull-ups (supinated grip)- 8r

SS laying DB pull overs - 8r

REST

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Weighted pull ups (supinated grip)

3-5reps then hold for 3-5sec

SS BW pull ups (supinated grip)

3-5reps then hold 3-5sec

REST

-

Laying DB pull overs - 8r

REST

-

Bent over DB row - 10-12r ea side

REST

Bent over DB flys - 10-12r

REST

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2 SETS

Bent over DB row - 10-12r ea side

REST

Seated bent over flys - 10-12r

REST

-

2 SETS

Back extensions with flys - 8r

then hold 3-5sec

REST

-

BW close grip side to side pulls ups - 8r

REST

-

2 SETS

Seated wide cable rows - 12r

then hold 3-5sec