MuscleTech Rise And Grind: Week 2, Day 9

Build a big back as you work your way towards your ideal physique. Go heavy or go home!

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Success isn't given—it's earned. Today, you'll give another workout your all so you can move one step closer to the new-and-improved you. Today, success means tackling this back workout.

Don't forget to bring the intensity by challenging yourself with more weight, keeping proper form, and resting no more than 90 seconds between sets. Get after it!

Day 9: Back
1

Chin-Up

4 sets of 10, 10, 8, 8 reps (weight as needed, increase weight last two sets)
Chin-Up Chin-Up

2

Seated Cable Row

4 sets of 10, 10, 8, 8 reps (increase weight last two sets)
Seated Cable Rows Seated Cable Rows

3

Single-Arm Lat Pull-down

4 sets of 10, 10, 8, 8 reps per arm (increase weight last two sets)
One Arm Lat Pulldown One Arm Lat Pulldown

4

Dumbbell bent-over row

4 sets of 10, 10, 8, 8 reps per arm (increase weight last two sets)
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

5

Bench Reverse Hyperextension

4 sets of 10 reps
Reverse Hyperextension Reverse Hyperextension


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