Challenge Yourself

Fortune Favors the Bold

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In the competition world they say ‘backs win shows’. Basically, this means that when you look at a group of fitness competitors from the front it’s hard to see any differences. But, when they all turn around and you see their backs the differences become very noticable! This back workout is designed to help you continue adding thickness and muscle density to your back so you can stand out if you ever step on stage!

WIDE GRIP PULLUP (assist machine optional) http://bbcom.me/2j0Q789

  • 3 sets to failure

RACK PULLS http://bbcom.me/2f0zwNb or DEADLIFT http://bbcom.me/2p2IYmp

  • Set 1: 12-15 reps
  • Set 2: 10-12 reps
  • Set 3: 8-10 reps

WIDE GRIP SEATED CABLE ROW http://bit.ly/2vJ1WWi or WIDE GRIP SEATED ROW MACHINE http://bbcom.me/2gK3kBs

  • Set 1: 12-15 reps
  • Set 2: 10-12 reps
  • Set 3: 8-10 reps

BENTOVER LONG-BAR ROW http://bbcom.me/2gPmJxj or CLOSE GRIP SEATED CABLE ROW http://bbcom.me/2nz8hzu

  • Set 1: 12-15 reps
  • Set 2: 10-12 reps
  • Set 3: 8-10 reps

STRAIGHT ARM CABLE PULLDOWN http://bbcom.me/2mNnCwd

  • Set 1: 12-15 reps (3-5 sec negative)
  • Set 2: 10-12 reps (3-5 sec negative)
  • Set 3: 8-10 reps (3-5 sec negative)

SHRUGS (plates, machine, dumbbell or barbell) http://bbcom.me/2oRBW7R

  • Set 1: 12-15 reps
  • Set 2: 10-12 reps
  • Set 3: 8-10 reps

TABATA

  • 3 Rounds (rest 3-5 minutes between rounds)
  • Choose any exercise, or group of exercises (i.e treadmill sprints, spin bike, box jumps, etc
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