Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 4

An athletic frame and great physique aren't complete without a strong back. Here's the workout that will build strength and carve aesthetics in your traps and lats!

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Your back is a big source of power. It's also the second largest muscle group in the body. If you want to see fast results, you can't ignore your back. A wide back, which contributes to your V-taper, is a critical component of an aesthetic physique. A strong back will also keep your posture straight and prevent your shoulders from rounding forward.

This workout is built on supersets that will tax your nervous system, your muscular system, and even your cardiovascular system. It's designed to challenge you in various ways, on multiple planes of movement, and from several different angles. It's exactly what you need to create a brand-new physique. It's going to take hard work and perseverance, but you can do it.

If you're ready to earn your elite, let's get going!

Elite Body Back Workout
Watch the video: 13:32

Jogging-Treadmill Jogging-Treadmill


One-Arm Dumbbell Row

4 sets of 10 reps (each side)
One-Arm Dumbbell Row One-Arm Dumbbell Row

Bent-Arm Dumbbell Pullover

4 sets of 10 reps, rest 45-6- seconds between sets
Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover


Dumbbell Incline Row

4 sets of 10 reps (each side)
Dumbbell Incline Row Dumbbell Incline Row

Close-Grip Front Lat Pulldown

4 sets of 10 reps, rest 45-60 seconds between sets
Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown


Wide-Grip Lat Pulldown

4 sets of 10 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

Face Pull

4 sets of 10 reps, rest 45-60 seconds between sets
Face Pull Face Pull
Note: Rest 1 minute between supersets


One Arm Lat Pulldown

3 sets of 8 reps, rest 45-60 seconds between sets
One Arm Lat Pulldown One Arm Lat Pulldown

Elite Body Training Tips

Erin's back workout will challenge you from multiple angles. The back isn't just one brute slab of raw muscle. It's made of multiple muscle groups arranged in functional neuromuscular compartments. When you work on different planes and at different angles, you call into play various populations of a particular muscle group. To fully train your back, you have to employ multiple movements.

Because the back is such a big group of muscles, it requires a lot of volume. That doesn't mean your workout has to take forever, though. This workout is efficient. The supersets will limit the time of the workout, increase the training density, and elevate your heart rate. You'll definitely feel the burn.



Before you hit the weights, make sure you do at least a five-minute warm-up. As you're warming up, think about your goals and the exercises you're about to perform. Preparing your mind for your training will make your workout much more productive. It will also help you stay intense and motivated throughout the workout.

If you like to stretch before you train, make sure you do dynamic movements. Static stretching creates micro-tears in the target muscle. Couple those micro-tears with the ones that are caused by resistance training, and you could be at a higher risk of pulling or tearing something during your lifts. Save the static stretches for the end of your workout.


Time your rest periods. Don't take more than 45-60 seconds of rest between sets. Wear a watch or watch the clock. Erin likes to time her rest periods to keep herself accountable.

"You want to hold yourself accountable through everything you do: workouts, meals, and supplementation," she says. "It's all about making sure everything is done at 100 percent."


When you're doing rowing movements, keep your elbows close to your body and keep your shoulders on a level plane. Remember that the focus is your back. Don't start the movement with your biceps. Instead, start by retracting your scapula. When you do that, you are activating your rhomboids and center traps. That's your priority. Retract that scapula and squeeze at the peak of the row.

One-arm Dumbbell Row


Pull-overs are a great, functional exercise because the lower lats extend the arm backwards. This exercise will stretch your lats, helping them grow and stay flexible through an entire range of motion.

Lat pull-downs

When you're doing lat pull-downs, stay upright and don't lean too far backwards. During wide-grip pull-downs, pull your elbows in toward your body so you aren't using your biceps or rocking back and forth too much.


Face-pulls help tie in the rear delts to the upper middle back. That muscularity gives a dramatic appearance on stage and sets off the beginning of your V-taper. Face-pulls are also a great correction to excessive emphasis on pushing movements over time.

Face Pulls

Single-arm cable pull-downs

Erin likes to do unilateral training at the end of her back workout to sculpt specific muscles and really focus on aesthetics. Most of us have a dominant side that's bigger than the non-dominant one. Unilateral training helps build muscles equally and lets you really target weaknesses.

Use the same weight and pull with equal force on both sides. Go through the entire range of motion and squeeze at the bottom for 1-2 seconds.

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don't have to follow these meals exactly, but take some cues from Erin's template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don't skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn't ever feel deprived or hungry.


egg whites 4

ezekiel bread 2 slices

alternative breakfast

Egg white, omelet with chicken and oatmeal Try a clean, convenient, and delicious B-Elite Fuel meal!


almonds 15

protein shake 30 g of whey protein in water


chicken 4 oz

almonds 15

steamed asparagus 1 cup

alternative lunch

Chicken breast with asparagus Try a clean, convenient, and delicious B-Elite Fuel meal!


ground turkey 4 oz

avocado 2 oz


grilled steak 4 oz

steamed broccoli or salad 1 cup

alternative dinner

sirloin burger with green beans Try a clean, convenient, and delicious B-Elite Fuel meal!


protein shake 30 g of whey protein in water

Peanut butter or almond butter 1 tbsp

Support muscle growth and recovery with this whey, casein, and ZMA combo!* Go Now!

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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.