Back - Focused Volume Session


Back training can be used in a program split in various ways.

In this session, the back is done by itself with no accessory work such as biceps, triceps etc...

This does NOT mean that those muscles aren't working at all, but we are not hitting them directly with any isolation exercises.

// = Superset 

Do 3-5 sets of each exercise (ADJUST VOLUME AS NEEDED)

Pull-ups with negatives (Do 3-5 negatives after max weighted or unweighted pull-ups) // DB Pullovers (8-15 reps)

Pendlay Rows (8-15 reps)

Close Grip Pulldowns (8-15 reps)

Papa Swolio Rows (10-20 reps)

Wide Cable Row (15-20 reps)