Back Day!

Warm up - 100 calories on treadmill

Foam roll - 5 minutes

Deadlifts

5x15-3 | Tempo - 1:0:2:0 | Rest 90 seconds

*I used a hex bar for these but if your gym doesn't have a hex bar simply use a regular barbell.

Pull-ups

3x10 | Tempo - 1:1:2:0 | Rest 60 seconds

Dumbbell bent over row

4x12-7 | Tempo - 1:1:3:0 | Rest 45 seconds

Wide grip lat pulldown

4x12-7 | Tempo - 1:1:3:0 | Rest 30 seconds

Seated wide grip row/Supinated close grip row

3x10/10 | Tempo - 1:1:3:0 | Rest 45 seconds

* I like to use a lat pulldown bar for this. I use a pronated (palms facing down) grip for the wide row, then immediately go to a supinated grip (palms up) for the close grip row. Place your hands shoulder width apart for the close grip rows.

Back extensions

3x10 | Tempo - 1:2:2:0 | Rest 30 seconds

Cardio

100 calories on treadmill | 3 speed 5% incline

#back #workout