Building Von Moger: Day 1-Back

Skip International Chest Day and begin the Building Von Moger program by working on the muscles that will set you apart from the competition. It's back day!

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Calum's back has always been the most difficult part of his body to build. So, you're not alone if you struggle to connect your mind to your muscles. This struggle, though, shouldn't ever be an excuse to slack. Your back is an essential part of a balanced, symmetrical physique. If you want to look good from every angle, you need wide lats and thick erectors.

This workout will give you a little taste of Von Moger's normal training routine. It's not fancy, but it'll get the job done. You should be lifting weight that's heavy enough for you to fail at about 10 reps. Hit every set.

You don't need to rush through this workout. Rest 1-3 minutes between sets. When you're lifting, put your blinders on and go to work.

Just having some fun with the boys at the @ausfitnessexpo down at @Cellucor stand later make sure you come by say hi @nutritionsystems

A video posted by C⃞a⃞l⃞u⃞m⃞ v⃞o⃞n⃞ M⃞o⃞g⃞e⃞r⃞™ (@calumvonmoger) on

Day 1: Back

Machine row

4 sets of 10-15 reps
Leverage Iso Row Leverage Iso Row

Cable pull-over

4 sets of 10-15 reps
Cable pull-over Cable pull-over


Machine low row

3 sets of 10-12 reps
Leverage High Row Leverage High Row


Machine high row

3 sets of 10-12 reps
Leverage High Row Leverage High Row


Close-Grip Lat Pull-down

3 sets of 10-12 reps
Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown


Machine single-arm lat pull

3 sets of 10-12 reps
One Arm Lat Pulldown One Arm Lat Pulldown


Back Extension

2 sets of 15 reps
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

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