Back:Week 4

We’re ramping intensity this week with supersets, where we perform two moves back-to-back without rest. You’ll transition immediately from one move to the next, but then you’ll take a fairly long rest — 3 minutes — between supersets.

NOTES:

* Long rests between supersets allows your heart rate to revert to baseline while also decreasing the release of lactic acid that accumulates during intense sets.

* Close-grip pulldowns and upright rows target the center of your back.

* Use wrist straps to make sure that your back fails before your grip or your forearms.

 

EXERCISE

COMMENT

Dumbbell incline rows

5 SETS / 15 REPS

SUPERSET incline dumbbell rows and dumbbell deadlifts—no rest between the two, but then 3 minutes after each superset.

Dumbbell deadlifts

5 SETS / 15 REPS

Close-grip pulldowns

5 SETS / 15 REPS

SUPERSET close-grip pulldowns and upright rows, and then rest 3 minutes between supersets.

Upright barbell rows

 5 SETS / 15 REPS

 

TIP: Set up your barbell near where you’re performing close-grip pulldowns so you can transition quickly from one to the other — and so no one else in the gym takes one piece of your equipment while you’re performing the other exercise of this superset.

 

CREATINE HCl

Creatine is an amino acid compound that provides multiple training advantages. Primarily, it helps your body generate adenosine triphosphate (ATP) for better between set recovery. It also helps draw water into muscle cells for enhanced cellular volume. I add a dose of Creatine HCl before and after workouts. This Kaged Muscle® product is more soluble than run-of-the-mill creatine monohydrate, and it helps re-load your muscles for better workouts.

 

Check out my video for detailed tips on how to perform each exercise.

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