Built By Science Daily Trainer: Day 38, Back

It's your last week. Don't fall back! Put the finishing touches on a broad back that screams strength.

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You've been building your back for the last five weeks. You're getting closer to the finish line. Celebrate with an extra set of pull-ups to make your traps even more pronounced. Do as many reps as possible, but make sure to maintain proper form.

At the bottom of each rep, your arms should be fully extended. Concentrate on squeezing your shoulder blades back and at the top of the movement, and make sure your chest touches the bar on every rep.

We like big backs and we cannot lie.



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


Seated Cable Rows

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


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


Face Pull

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

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