Building Von Moger: Day 22-Back

Calum's weakness is his back, but it doesn't have to be yours! Lift hard. Make gains.

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Day 22: Back
Superset
1

Wide-Grip Lat Pulldown

4 sets of 8-12 reps, 60-90 secs between sets
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

Low rope pulls to front

4 sets of 8-12 reps, 60-90 secs between sets
Elevated Cable Rows Elevated Cable Rows

2

Single-arm dumbbell row

3 sets of 8-12 reps, 60-90 secs between sets
One-Arm Dumbbell Row One-Arm Dumbbell Row

3

T-Bar Row

3 sets of 8-12 reps, 60-90 secs between sets
T-Bar Row T-Bar Row

4

Seated wide-grip row

3 sets of 8-12 reps, 60-90 secs between sets
Seated Cable Rows Seated Cable Rows

5

Seated single-arm row

2 sets 8-12 reps, 60-90 secs between sets
Seated One-arm Cable Pulley Rows Seated One-arm Cable Pulley Rows

6

Back extension

3 sets of 8-12 reps, 60-90 secs between sets
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)


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