Workout Schedule – October

Week 4 – Day 1 – Back

Superset 1

Close Grip Pull Downs - 4 sets of 10-12 reps

Using the close grip cable attachment while seated, pull the cable towards your chest, squeezing your back each time at the bottom.

Single Arm Plank Rows – 4 sets of 12 reps per arm

Place one hand on a bench in a push-up position while holding a dumbbell in the other hand. Reach dumbbell towards the ground then drive your elbow back using your back. Return to straight while keeping your core tight. You can do this exercise on your knees if you need a modification.

Superset 2

Back Cable Crosses – 4 sets of 12 reps

Cross arms and grab a cable in each hand. Pull apart and squeeze your back when opening your arms.

Reverse Grip Barbell Rows – 4 sets of 10 reps

Using a barbell do overhand or underhand grip back rows. Focus on pulling with your back each time and don’t let your arms take over.

Superset 3

Single Arm Dumbbell Rows – 5 sets of 10 reps per arm

Hold one DB down towards the ground and place the other hand on a bench. Pull dumbbell back towards your hip then return to starting position. Focus on pulling with your back and lat.

Wide Grip Pull-Up Machine – 5 sets of 10 reps