Back Workout

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The back workout is the second workout of the week. The first one is the chest workout. Then the back. And you finish with the leg workout.

The back workout will develop the upper, mid and lower back as well as the biceps muscles in the front of the arms.

When you click the links you will see demonstrations of the exercises as well as tips to help you maximize your results.

Day 2 -- Back and biceps	First Set	Second set	Third set
Pulldowns	15 repetitions	to failure	to failure
Back hyperextensions	15 repetitions	to failure	to failure
One arm dumbbell rows	15 repetitions	to failure	to failure
Cable rows	15 repetitions	to failure	to failure
Reverse grip pulldown	15 repetitions	to failure	to failure
Barbell curls	15 repetitions	to failure	to failure

Safety note: You will see a lot of people doing pulldowns behind the neck. I don't recommend those -- it is too easy to get hurt.

There is a lot of information on this site. The links below will get you off to a good start.

These are some of our most popular pages. They are also some of the most helpful if you are finally ready to lose weight.