Back Attack!
| Exercise | Set/Reps | Notes |
|---|---|---|
| Pull-Ups | 4 x 10 | Try unassisted until failure and complete the rest of the set assisted if needed. Try and keep the rest period from 30 sec-1 minute. |
| Straight Arm Lat Pull Down | 5 x 15 | Focus on lat contraction when you pull down, get a nice stretch when you extend and only have 30 sec rest in between sets |
| Lat Pull Down Machine | 4 x 12 | Nice stretch on the release and focus on lat squeeze when you pull down |
| Single Arm Lat Pull Down | 3 x 12 each side | No rest in between each set, alternate arms until all reps are complete |
| Neutral Grip Lat Pull Down | 3 x 15 | Really push heavy weight and focus on squeeze when you pull down |
| Smith Machine Bent Over Row | 4 x 15
Superset w/ | Keep core tight, back flat, and neck neutral. |
| DB Renegade Rows | 4 x 12 total | Alternate row arms, keep core tight, and keep hits neutral. Do not swing your body side to side when you row… only your arm pulling the weight into your body should move |
| DB Single Arm Row | 4 x 10 each arm | Keep neck neutral with spine, keep core tight, and squeeze your back when you pull the weight in towards your body. |
| Pull-ups | 4 x 10 | We are finishing with pull-ups! Try unassisted until failure and complete the rest of the set assisted if needed. Try and keep the rest period from 30 sec-1 minute. |
