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Built By Science Daily Trainer: Day 10, Back

If you want to set your body apart from everyone else in the gym, spend time training your back. It's a vital part of a great physique that too often goes ignored!

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Here we go! Today you're working on adding some width and thickness to your back. Get excited, because today is going to be a great day.

Chin-ups are the centerpiece to any great back-building program, but I want you to do more than just get your chin over the bar. Instead of chin-ups, they should be called "chest-ups." Pull a little longer and bring your chest to the bar. This extra height will help you to build not just the lats, but the middle back and lower traps as well.

It's that extra effort makes your training more effective. Don't just go through the movements without thought or intention. We're here to build muscle, not to waste time. You should know why you're doing each movement and what muscles it's helping to build. In order to grow yourself, you need to know yourself.



5 sets of as many reps as possible Tempo: 3-1-1. Rest: 60-90 seconds
Chin-Up Chin-Up


One-Arm Dumbbell Row

3-4 sets of 8-10 reps Tempo: 3-1-1. Rest: 60 seconds
One-Arm Dumbbell Row One-Arm Dumbbell Row


Dumbbell Incline Row

3-4 sets of 8-10 reps Tempo: 3-1-1. Rest: 60 seconds
Dumbbell Incline Row Dumbbell Incline Row


Face Pull (single arm)

3-4 sets of 12-15 reps Tempo: 2-1-1. Rest: 60 seconds
Face Pull Face Pull

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