James Grage's Rewired 9-Week Fitness Trainer - Day 11, Back

A great back workout deserves a complete warm-up. Get your blood flowing from the ground up by combining jogging, pull-ups, and rows!

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Today, you'll torch your upper back and lats with a barrage of pulls from every angle. During your warm-up set, don't go to exhaustion. If 12 good-form pull-ups paired with inverted rows assignment seems too brutal of an assignment for you, do what you need to modify it while still keeping a full range of motion.

You could use an exercise band, for instance. Even better, have your training partner support your knees or hips during the movement. This will give you a more consistent stimulus, while staying truer to a pull-up than a machine-assisted version allows.

Day 11: back
cardio warm-up


15 mins, 55-60%
Jogging-Treadmill Jogging-Treadmill

warm-up superset

Inverted Row

1 set of 12 reps
Inverted Row Inverted Row


1 set of 12 reps
Pullups Pullups


Wide-Grip Lat Pulldown

3 sets of 15, 12, 10 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown


3 sets of 15, 12, 10 reps
Chin-Up Chin-Up


Bent Over Two-Dumbbell Row

3 sets of 15, 12, 10 reps
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

Machine Row (pronated)

3 sets of 15, 12, 10 reps
Leverage Iso Row Leverage Iso Row


Bent-Arm Dumbbell Pullover

3 sets of 15, 12, 10 reps
Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover

Dumbbell Shrug

3 sets of 15, 12, 10 reps
Dumbbell Shrug Dumbbell Shrug

Hyperextensions (Back Extensions)

3 sets of 15, 12, 10 reps
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

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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.