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Iron Intelligence: Day 81 - 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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Nothing new here—unless you choose to bring a new level of intensity. Caffeinate, hydrate, and inflate your back.

Day 81: 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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