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Iron Intelligence: Day 67 - Back

After a day off, get ready for a challenging back workout of six exercises with two supersets, plus double dropsets on the remaining two movements.

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There are some exercise pairings today that are probably new to you. Rows and deadlifts, anyone? But you'll catch on soon enough. If you find your grip being the limiting factor, don't be afraid to strap up. This is a back workout, not a forearm burner—although your grip will get plenty of work either way. Keep your rest periods short, like 45-60 seconds if possible.

Here are a few cues to keep in mind.

Narrow-grip cable row: The first half of this grueling superset utilizes the close-grip handle. That means your elbows will stay closer to your sides and the lower lats take on a greater portion of the stimulus.

Barbell deadlift: Use a challenging weight, but stop just short of technical failure. Nothing good comes from doing deadlifts to failure! Doing this on the back end of a superset may be new for you, so finding the right weight may take some experimentation.

Bent-over barbell row: Start with a weight you can use for 8-12 reps, but use smaller plates toward the ends of the bars for speedy weight changes. You'll want to reduce the load by about 25 percent for each of two dropsets.

Pull-up or assisted pull-up: Dial in the variation that allows you to reach failure at the target rep range. Because it's preceded by a single-joint move, the cable pull-over or straight-arm pull-down, think of this as a pre-exhaust superset.

Single-arm dumbbell row: This is a high-rep finisher. Choose a weight that causes failure at about 15 reps, then do a double dropset, using a dumbbell about 25 percent lighter each time. Have the weights preselected before you start. Do all reps for one side first before switching.

Day 67: Back

Narrow-grip Cable Row

3 working sets of 10-15 reps
Seated Cable Rows Seated Cable Rows


3 working sets of 8-10 reps
Barbell Deadlift Barbell Deadlift


Bent-Over Barbell Row

2 double dropsets of 8-12 reps
Bent Over Barbell Row Bent Over Barbell Row


Cable Pull-over (Shown with barbell)

3 sets of 15-20 reps
Front Raise And Pullover Front Raise And Pullover

Pull-up (or Assisted Pull-up)

3 sets of 6-10 reps
Pullups Pullups


Dumbbell Row

1 double dropset, using a weight that causes you to fail at 15 reps in first set. Perform all work with one arm, and only then switch to other arm.
One-Arm Dumbbell Row One-Arm Dumbbell Row

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