OVER AND UNDER BACK WORKOUT
4 WEEKs4 DAYs20 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
This is my Over and Under Back Workout Plan that was pulled from my Video on Wide Grip Lat Pulldowns vs. Close Grip Lat Pulldowns. This little gem is yet just one more way to mix in a great back routine into an already existing program. Variation is key so even though you might be using some of my other routines, it is still very important every now and then to try something new. With this program, i designed it to be plug and play when integrated with a current program. Enjoy!
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 3 | 8 |
| REST — 2 min | ||
| Reverse-Grip Bent-Over Row V·03 | 3 | 8 |
| REST — 2 min | ||
| Wide-Grip Lat Pulldown V·30 | 3 | 10 |
| REST — 2 min | ||
| Reverse-Grip Lat Pulldown V·31 | 3 | 10 |
| REST — 2 min | ||
| Straight-Arm Pulldown V·04 | 3 | 10 |
| REST — 2 min | ||
| STAGE CLEAR! TOTAL VOLUME | 15 | 138 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 3 | 10 |
| REST — 2 min | ||
| Reverse-Grip Bent-Over Row V·03 | 3 | 10 |
| REST — 2 min | ||
| Wide-Grip Lat Pulldown V·30 | 3 | 12 |
| REST — 2 min | ||
| Reverse-Grip Lat Pulldown V·31 | 3 | 12 |
| REST — 2 min | ||
| Straight-Arm Pulldown V·04 | 3 | 12 |
| REST — 2 min | ||
| STAGE CLEAR! TOTAL VOLUME | 15 | 168 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 4 | 10 |
| REST — 2 min | ||
| Reverse-Grip Bent-Over Row V·03 | 4 | 10 |
| REST — 2 min | ||
| Wide-Grip Lat Pulldown V·30 | 4 | 15 |
| REST — 2 min | ||
| Reverse-Grip Lat Pulldown V·31 | 4 | 15 |
| REST — 2 min | ||
| Straight-Arm Pulldown V·04 | 4 | 15 |
| REST — 2 min | ||
| STAGE CLEAR! TOTAL VOLUME | 20 | 260 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 4 | 12 |
| REST — 2 min | ||
| Reverse-Grip Bent-Over Row V·03 | 4 | 12 |
| REST — 2 min | ||
| Wide-Grip Lat Pulldown V·30 | 4 | 10 |
| REST — 2 min | ||
| Reverse-Grip Lat Pulldown V·31 | 4 | 10 |
| REST — 2 min | ||
| Straight-Arm Pulldown V·04 | 4 | 10 |
| REST — 2 min | ||
| STAGE CLEAR! TOTAL VOLUME | 20 | 216 REPS |