New Exercise and Fitness Review
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By now you’re used to waking up and weighing yourself. As long as your numbers are going up, you’re headed in the right direction. Your high calorie intake might be a bit of a struggle at the beginning of the week, but as you progress you’ll use the caloric load to push on and make the most of your training.
You’ll notice that you’re starting today with fewer reps—20, as opposed to the 25 or 30 reps you’ve used for other body parts. This change is strategic because your forearms, biceps, and grip strength are the weakest links when it comes to back training. They’ll give out long before your lats, delts, and traps give in.
By limiting the rep range, you’ll be able to target your back effectively and give every single movement your all without having to deal with a lagging ancillary muscle group.
Day 50 Video
Watch The Video – 12:31
Chin-Up
20, 15, 10, 10, 5 repsReverse-Grip Lat Pulldown
5 sets of 5, 10, 10, 15, 20 repsSuperset
Leverage Iso Row
5 sets of 20, 15, 10, 10, 5 repsLying Cable Crunch
5 sets of 20, 15, 10, 10, 5 repsSeated Cable Rows
5 sets of 5, 10, 10, 15, 20 repsCable Crunch
5 sets of 5, 10, 10, 15, 20 repsSuperset
Bent Over Barbell Row
5 sets of 20, 15, 10, 10, 5 repsSeated Leg Tuck
5 sets of 20 reps to failureReverse Grip Bent-Over Rows
5 sets of 5, 10, 10, 15, 20 repsCardio
15-minute intervals: 3 min. easy, 1 min. hard
Workout Notes
During reverse-grip lat pull-downs, pull away from the crossbar. Aim for as little arm flexion and biceps involvement as possible.
During bent-over barbell rows, use a wide grip to ensure less arm flexion and trap involvement. Bend over completely instead of stopping at a 45-degree angle.
Use a close grip on the cable row to target your traps. Use a wide grip on hammer curls for variation.
When in doubt, go heavy!
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About The Author
Kris Gethin"s Muscle-Building Trainer, Day 50
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