Heavy Back Day

Hope all of you had a great weekend! After celebrating my wife’s birthday over a 3 day weekend filled with food, shopping, and relaxation, it was a little tougher than usual to get up this morning for the gym. But I got up at 4:30AM, downed a scoop of whey protein and my pre workout (Nutrex Outlift) and headed out the door. All it took was those first few heavy working sets and I was in the zone. Lifting heavy weights acts as its own pre workout and motivator.

Back Workout

Lat Pulldowns:
4 sets x 8-10 reps

Dumbbell Rows:
3 sets x 7 reps

Plate-Loaded Rows:
4 sets x 8-10 reps

Seated Rows:
4 sets x 8-10 reps

Cable Pullovers:
3 sets x 15 reps

Traps & Calves

Dumbbell Shrugs:
4 sets x 15 reps

Donkey Calve Raises:
4 sets x 12 reps

Prime Male Review - Plate Loaded Rows



I kept the weights fairly heavy for back but never went below 8 reps with the exception of dumbbell rows. For dumbbell rows, I’ve been getting 3-4 sets of 6 with a particular weight so I pumped out one more rep this morning on each set. When I get to 3 sets of 8 I’ll move up in weight. I like going heavy on dumbbell rows because my lower back is secure and there’s less risk of hurting it. So I take advantage of that.

Even though I went heavy my rest between sets were relatively short. My back workout kept moving. Since I was wiped out from training back I only chose 1 exercise for traps and calves. However, on both, I made sure I got solid muscle contractions on each rep. After that, I hit my cardio.

Train with Passion,

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