Back day
KEY MOVEMENT:
Deadlift
Overview
Back day is certainly a challenge, but a rewarding one. The deadlift is central to this workout, and is a movement you’ll grow to love; it’s therapeutic in its simple nature. Training back is also central to building a stronger core - making your body more useful in daily life.
WARM-UP
EXERCISE
MOVEMENT ONE:
Warm-up
SETS:
2
WEIGHT:
Light
REPS:
10
DIRECTION:
Deadlifts, light weight, slow and steady and stretching the legs
MOVEMENT TWO:
Deadlift
SETS:
5
WEIGHT:
Maximum
REPS:
5
DIRECTION:
As heavy as you can do, take your time
MOVEMENT THREE:
Seated rows
SETS:
3
WEIGHT:
Medium
REPS:
15, 12, 10
DIRECTION:
Get heavier each time, the last set
of 8 should feel like a 9/10 effort
MOVEMENT FOUR:
Lat pull-downs
SETS:
3
REPS:
15, 12, 10
WEIGHT:
Medium
DIRECTION:
Get heavier each time, the last set
of 8 should feel like a 9/10 effort
MOVEMENT FIVE:
Dumbbell bicep curls
SETS:
3
WEIGHT:
Medium
REPS:
15, 12, 10
DIRECTION:
Squeeze the bicep and take the reps slowly, form is important for growth
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