Welcome to back day.
Get ready to transform into a human crane with this back-building bonanza! You’ll start by hanging from a bar and hauling yourself up like you’re escaping a zombie apocalypse, then yank cables like you’re ringing church bells for the entire village. Next comes the perpetual confusion shrugs with dumbbells (where did you park that car again?), followed by bent-over rowing like you’re desperately paddling away from your responsibilities. You’ll arch your back like a startled cat during extensions, then finish by sitting down to row more cables because apparently one rowing motion wasn’t enough punishment for your poor lats!
The Warm-up
It’s time to warm up for back day by practicing my excuses for why I can’t reach anything on high shelves for the next three days.
The Workout
Set 1
| Exercise | Sets | Reps | Reference |
|---|---|---|---|
| Seated Lat Pulldown | 3 | 10-12 | Lat Pulldown (Cables) |