Next to legs, the back is one of the hardest body parts to train. Not only is it energy draining when trained, but we cannot see out back during the workout. It is hard to focus on a muscle when you cannot see it. Regardless, the back defines one’s physique. It can give make men look stronger and woman feeling sexy in tanks and open-back dresses.

With that said, let’s get BACK to the gym!

[box type=”note” align=”aligncenter” ]Tip of the day! Without proper post-workout nutrition, you will fail to see optimum results. In fact, this can undo some of the benefits from your workout.[/box]

Time in:	Time out:	Weather:	Mood:
na	na	na	na

Back

Exercise	Sets	Reps	Weight	Notes
Wide-Grip Lat Pulldown	4	12		30 sec rest b/t sets. Last set is a dropset of 10.
One-Arm Dumbbell Row	4	15		30 sec rest b/t sets
Seated Cable Rows (Close-grip)	4	15		30 sec rest b/t set
Front Lat Pulldown (Close-Grip)	4	15		Superset – 30 sec rest b/t superset
Back Extension	4	15		Superset – 30 sec rest b/t superset

Abs

Exercise	Sets	Reps	Weight	Notes
Ab Wheel	4	25
Decline Bench Sit ups	4	25
Ankles to Hands	4	20