We’re continuing our progressive overload series with the same back workout as last week. There are slightly more reps this week than there were last week and last week there were slightly more than the week before. Stick with the same weight as last week.
Warm-Up: Jumping jacks 1×50, jump rope motions 1×100, high knees 1×20. Stretch
Barbell Deadlifts: 3×8 (heavy weight), 2×9 (10lb less), 2×10 (10lb less)
One Arm Dumbbell Rows: 3×10 (medium/heavy weight), 2×10 (10lb less)
Kneeling One Arm Pull Down, Perpendicular to Weight Stack: 3×20 (medium weight)
Bent Over Wide Grip Overhand Barbell Row: 3×14 (medium weight)
Kneeling Lat Pull Down with Rope: 3×20 (medium/light weight)
Medicine Ball Slams: 3×24 (medium weight)
Seated Resistance Band Rows: 3×26
*Superset: Perform the second exercise immediately after the first without resting in between.
I recommend stretching and foam rolling for 10-15 minutes once finished.
Pin the graphic below for quick reference during workout.