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James Grage's Rewired 9-Week Fitness Trainer - Day 18, Back

Effective back training is one of the best ways to boost your strength and add size to match. So ask yourself: Is your back training effective?

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Strength coaches are fond of saying that they can tell everything about a person by how—and in some cases, if—they train their back muscles. Are you just going through the motions? Are you prone to cheating and cutting corners just to move big weights? If so, it'll show in the way you do things like pull-ups and rows.

The back day in phase one of the Rewired Trainer is a particularly effective litmus test. If you've made it very far in a transformation before, it's highly unlikely that any of the movements are new to you. But have you mastered them? Do you pinch your shoulder blades back on the rows and keep your torso stable? Are you sure of your shrug technique, or have you just gotten thus far by mimicking what you saw someone else do?

Consider today an opportunity to read up on all the movements in this routine. Watch the videos in the exercise database (linked in the program below), and use a warm-up set or two to practice any fine points you're unsure of. As anyone who has ever suffered a back injury will tell you, there's no room for guessing here.

Day 18: back
cardio warm-up


15 mins, 55-60%
Jogging-Treadmill Jogging-Treadmill

warm-up superset

Inverted Row

1 set of 12 reps
Inverted Row Inverted Row


1 set of 12 reps
Pullups Pullups


Wide-Grip Lat Pulldown

3 sets of 15, 12, 10 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown


3 sets of 15, 12, 10 reps
Chin-Up Chin-Up


Bent Over Two-Dumbbell Row

3 sets of 15, 12, 10 reps
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

Machine Row (pronated)

3 sets of 15, 12, 10 reps
Leverage Iso Row Leverage Iso Row


Bent-Arm Dumbbell Pullover

3 sets of 15, 12, 10 reps
Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover

Dumbbell Shrug

3 sets of 15, 12, 10 reps
Dumbbell Shrug Dumbbell Shrug

Hyperextensions (Back Extensions)

3 sets of 15, 12, 10 reps
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

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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.