Workout Schedule – September

Week 4 – Day 4 – Back

Superset 1

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.

Jump Rope – 3 minutes

Superset 2

Close Grip Pull Downs – 4 sets of 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 Dumbbell Row – 4 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.

Jump Rope – 3 minutes

Superset 3

Wide Grip Pull-Ups (Machine) – 4 sets of 10 reps

Reverse Back Flys – 4 sets of 10-12 reps

Using dumbbells, perform a wide fly hitting a box shape at the top of every exercise.

Jump Rope – 3 minutes

Superset 4

Rope Machine (Dual) – 3-4 sets of 50 reps

Using the rope machine, place one hand on the rope and pull down, squeezing your back each time you pull. Do multiple reps with one arm, then switch arms and repeat.

Rope Machine (Single Arm) – 3-4 sets of 10-15 reps per arm

Using the rope machine, place one hand on the rope and pull down, squeezing your back each time you pull. Keep repeating then switch arms.