Built By Science Daily Trainer: Day 31, Back

It's the middle of week five and you're in the thick of things. There's no turning back now. Attack the back with rows and pulls!

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Now that you've run through this routine once before, ramp it up and go hard with another set of pull-ups. They'll target your lats and traps, and create that coveted V-shape.

Maintain full range of motion and do your best. Can't hit that last set of pull-ups? Modify with the jumping or band-assisted version—just don't fall victim to sloppy form. Concentrate on contracting your lats as you flex your elbow, and avoid swinging or jerking movements. Remember to ease into each downward motion and keep that steady 2-1-1 tempo.

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1

Pullups

4 sets of as many reps as possible. Tempo: 2-1-1. Rest: 120-150 seconds
Pullups Pullups

2

Seated Cable Rows

4-5 sets of 6-8 reps. Tempo: 2-1-1. Rest: 90-120 seconds
Seated Cable Rows Seated Cable Rows

3

T-Bar Row with Handle

3-4 sets of 6 reps. Tempo: 2-1-1. Rest: 90-120 seconds
T-Bar Row with Handle T-Bar Row with Handle

4

Face Pull

3-4 sets of 10-12 reps. Tempo: 2-1-1. Rest: 60 seconds
Face Pull Face Pull


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