Back Day | WORKOUT WEDNESDAY

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Full Back Day | WORKOUT WEDNESDAY

Why Should I Train Back?

The benefits of a strong back trickle down to every other lift in your program and even benefit your everyday life. Training and strengthening your back can help you avoid back and improve posture while also providing stablization throughout your squats, bench, deadlift, push, and pull movements.

This complete back day workout hits all your major back muscles to improve stability, strength, and muscle size. Here's the workout:

BACK DAY WORKOUT	DEMO
1. TRI-SET 3 sets \| 8-12 reps TRX Y Raise TRX W Raise TRX Inverted Row NOTE: If you don’t have a TRX, you can do the dumbbell version of the Y and W raise on a reverse incline bench. The inverted row can be done on a barbell in a squat rack.
2. SUPERSET Overhand barbell row 4 sets \| 10/8/8/6 drop 10 Underhand Inverted Row 4 sets to failure each time
3. CABLE TRI-SET 4 sets \| 8-10 reps Straight Arm Pulldown Standing High Pull Standing High Underhand Row
4. NEUTRAL GRIP LAT PULLDOWN 4 sets \| 8-10 reps, drop set on last 2 sets
5. SUPERSET 4 sets \| 8-10 reps Seated Cable Overhand Wide Grip Row Seated Cable Underhand Row NOTE: Drop weight a little for the second exercise.
6. SINGLE-ARM LOW CABLE ROW Dance moves not required but encouraged 3 sets \| 8-10 reps NOTE*: Make sure to start overhand and rotate your wrist to face up as you pull.

Workout Written by Dana Linn Bailey

BACK DAY WORKOUT	DEMO
1. TRI-SET 3 sets \| 8-12 reps TRX Y Raise TRX W Raise TRX Inverted Row NOTE: If you don’t have a TRX, you can do the dumbbell version of the Y and W raise on a reverse incline bench. The inverted row can be done on a barbell in a squat rack.
2. SUPERSET Overhand barbell row 4 sets \| 10/8/8/6 drop 10 Underhand Inverted Row 4 sets to failure each time
3. CABLE TRI-SET 4 sets \| 8-10 reps Straight Arm Pulldown Standing High Pull Standing High Underhand Row
4. NEUTRAL GRIP LAT PULLDOWN 4 sets \| 8-10 reps, drop set on last 2 sets
5. SUPERSET 4 sets \| 8-10 reps Seated Cable Overhand Wide Grip Row Seated Cable Underhand Row NOTE: Drop weight a little for the second exercise.
6. SINGLE-ARM LOW CABLE ROW Dance moves not required but encouraged 3 sets \| 8-10 reps NOTE*: Make sure to start overhand and rotate your wrist to face up as you pull.

Back Day | WORKOUT WEDNESDAY

Full Back Day | WORKOUT WEDNESDAY

Why Should I Train Back?

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