MuscleTech Rise And Grind: Week 4, Day 23

Ready for another great back day? Put your headphones in, focus, and get started.

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Today marks another day on the calendar. But on the Rise and Grind calendar, it's another opportunity to be great.

Before you start today's workout, do some simple, direct, and positive self-talk. Acknowledge the numerous skills you possess, and know that no matter what comes your way, you have the abilities to conquer it. Let those positive thoughts fuel your workout and the rest of your day.

Day 23: Back

1

Neutral grip chin-up

4 sets of 10, 8, 6, 6 reps, increasing weight each set
Neutral grip chin-up Neutral grip chin-up

2

Dumbbell incline row

4 sets of 10, 8, 6, 6 reps, increasing weight each set
Dumbbell incline row Dumbbell incline row

3

Half-kneeling cable cross pull-down

4 sets of 10, 8, 6, 6 reps, increasing weight each set
Half-kneeling cable cross pull-down Half-kneeling cable cross pull-down

4

Dumbbell shrug

4 sets of 10, 8, 6, 6 reps, increasing weight each set
Dumbbell shrug Dumbbell shrug

5

Medicine ball lateral throw

4 sets of 10 reps per side
Medicine ball lateral throw Medicine ball lateral throw


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