James Grage's Rewired 9-Week Fitness Trainer - Day 25 Back

Don't slow down now. Train hard to build a strong, broad, barndoor back that can handle anything.

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While it might not be a mirror muscle, a well-developed back is key to a complete physique. You might not be able to see it, but wide lats and traps will make you look large and in charge. Hitting your back hard will also improve your overall strength, athleticism, and posture. Give your back the same love you give to all of your other muscle groups and you'll reap awesome benefits!

Day 25: back
cardio warm-up
1

Jogging-Treadmill

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

warm-up superset
2

Inverted Row

1 set of 12 reps
Inverted Row Inverted Row

Pullups

1 set of 12 reps
Pullups Pullups

superset
3

Wide-Grip Lat Pulldown

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

Chin-Up

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

superset
4

Bent Over Two-Dumbbell Row

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

Machine Pronated-Grip Row

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

triset
5

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.