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Iron Intelligence: Day 74 - 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.

Day 74: 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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