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Built By Science Daily Trainer: Day 17, Back

Time to build some serious pulling power. That's right, it's back day. Grab that bar and pull for all you're worth!

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If you've been following my advice and thinking in terms of "chest-ups" rather than "chin-ups," you may have felt the effects of last week's back day long after you left the gym. You wouldn't be the first!

What can I say? I'm a stickler for form when it comes to the upper back, perhaps more than for any other body part, and the reason is simple: Most people don't do enough high-quality back work to counteract their pressing.

This week, dig deep, pin those shoulder blades back, and keep your torso rigid, particularly during the single-arm rowing work. You'll need the strength and stability you're building now when we switch to pull-ups—or "prone grip chest-ups," as you'll be performing them—and T-bar rows next week.



6 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 reps. Tempo: 3-1-1. Rest: 60 seconds
One-Arm Dumbbell Row One-Arm Dumbbell Row


Dumbbell Incline Row

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


Face Pull (single arm)

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

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