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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 18

An athletic body and great physique aren't complete without a strong back. Here's the workout that will build strength and carve aesthetics in your traps and lats!

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On back day, it's easy to rely on your biceps and your body's momentum to do a lot of the work. Your goal for the day should be to retract your scapula and focus on using the muscles in your back to lift the weight. Use your arms only as levers and not as the main impetus for the exercises.

It's also important to maintain your focus and energy through this workout. Supersets are difficult, so take full advantage of the rest periods and recognize that you'll be tired by the time you get to the last exercise. You might be taxed, but that doesn't mean it's okay to do fewer reps or skip exercises altogether.

Jogging-Treadmill Jogging-Treadmill


One-Arm Dumbbell Row

4 sets of 10 reps (each side)
One-Arm Dumbbell Row One-Arm Dumbbell Row

Bent-Arm Dumbbell Pullover

4 sets of 10 reps, rest 45-6- seconds between sets
Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover

Dumbbell Incline Row Dumbbell Incline Row

Close-Grip Front Lat Pulldown

4 sets of 10 reps, rest 45-60 seconds between sets
Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown


Wide-Grip Lat Pulldown

4 sets of 10 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

Face Pull

4 sets of 10 reps, rest 45-60 seconds between sets
Face Pull Face Pull
Note: Rest 1 minute between supersets


One Arm Lat Pulldown

3 sets of 8 reps, rest 45-60 seconds between sets
One Arm Lat Pulldown One Arm Lat Pulldown

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don't have to follow these meals exactly, but take some cues from Erin's template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don't skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn't ever feel deprived or hungry.


egg whites 4

ezekiel bread 2 slices

alternative breakfast

Egg white, omelet with chicken and oatmeal Try a clean, convenient, and delicious B-Elite Fuel meal!


almonds 15

protein shake 30 g of whey protein in water


chicken 4 oz

almonds 15

steamed asparagus 1 cup

alternative lunch

Chicken breast with asparagus Try a clean, convenient, and delicious B-Elite Fuel meal!


ground turkey 4 oz

avocado 2 oz


grilled steak 4 oz

steamed broccoli or salad 1 cup

alternative dinner

sirloin burger with green beans Try a clean, convenient, and delicious B-Elite Fuel meal!


protein shake 30 g of whey protein in water

Peanut butter or almond butter 1 tbsp

Support muscle growth and recovery with this whey, casein, and ZMA combo!* Go Now!

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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.