Monday is BACK

Posted by Shawn Sprafka on

This week is starting off with a heavy back day. It's 7 back exercises for a total of over 250 reps! Different variations of pull exercises from different positions with different movements.

Start with cardio to warm up to help prevent injuries or do you proper stretching. If you need a preworkout - These are still the current top sellers: Myoblox Loco & Red White and Boom For all preworkout options click Here

Warm Up - 10 Minutes of Cardio (Any form)

All exercises will be 4 sets for 12, 10, 10, 8 reps. Try to start with HEAVY weight for the first set and work your way down, rather than up.

One Arm Lat Pull Downs

4 Sets (12, 10, 10, 8 reps each arm)

T-Bar Row

4 Sets (12, 10, 10, 8 reps)

Bent Over Barbell Row

4 Sets (12, 10, 10, 8 reps)

Wide Grip Pull-Ups

4 Sets (12, 10, 10, 8 reps) Can be assisted

Dumbbell Row - Lawnmowers

4 Sets (12, 10, 10, 8 reps each arm)

Weighted Back Extension

4 Sets (12, 10, 10, 8)

Undergrip Pull-Downs

4 Sets (12, 10, 10, 8 reps)

For recovery & growth I would definitely recommend supplementing with a protein powder. or any of the post workout carbohydrate products we carry. (Check Those Out Here) Repairing those torn muscle fibers as quickly as possible is essential in muscle growth, and our protein powders will help you do that! Another option can be BCAAs which will help prevent muscle breakdown and keep you in an anabolic state.

Connect with me on social media!

Instagram: nutrifitcle Twitter: nutrifitcle Facebook: NutriFit

Thanks for reading.

-Shawn

NutriFit is a locally and privately owned nutritional supplement retail company specializing in high-quality products, competitive pricing, nutritional information and excellent customer service.


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