James Grage's Rewired 9-Week Fitness Trainer - Day 39 Back

Supersetting rows and pull-ups will help create that big, thick back you've been targeting. Give this workout your total focus, and reap the rewards!

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Today, a hefty dose of rows, pull-ups, and pull-downs will help you build a strong, toned back. This isn't your first rodeo, so try to progress from what you did last week. Up the weight, hone in on the movement with maximum mental focus, and squeeze maximum stimulation out of every rep.

Remember, when it comes to getting bigger, it's the sum of the parts that matters. "Nutrition, intense training, and supplementation all play a role, but a successful plan requires the discipline and fortitude to execute it," says James Grage.

Day 39: back
cardio warm-up


5 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 Pronated-Grip Row

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