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Advanced Back Workout 3

Jamie September 15, 2023

Superset 1: Deadlifts & Pull-Ups

1. Deadlifts:
• Sets: 4
• Reps: 5
• Immediately into pull ups
• Tips: Focus on maintaining a neutral spine and engaging your core throughout the movement.
2. Pull-Ups:
• Sets: 4
• Reps: 8-10
• Rest: 2-3 minutes
• Tips: Use an overhand grip for a challenging upper back workout.

Exercise 2: Bent-Over Rows

1. Bent-Over Rows:
• Sets: 4
• Reps: 8-10
• Rest: 2 minutes
• Tips: Keep your back flat and focus on pulling with your elbows to engage the lats..

Drop Set 1: T-Bar Rows

1. T-Bar Rows:
• Sets: 1
• Reps: 8-10 (heavier weight), immediately followed by 10-12 (lighter weight)
• Rest: 2 minutes after completing both sets
• Tips: Start with a heavy weight, then quickly reduce the weight and continue the set to failure.

Drop Set 2: Single-Arm Dumbbell Rows

• Sets: 2 per arm
• Reps: 10-12 (heavier weight), immediately followed by 12-15 (lighter weight)
• Rest: 2 minutes after completing both arms
• Tips: Maintain strict form and control throughout both phases of the drop set.

Superset 2: Seated Cable Rows & Face Pulls

1. Seated Cable Rows:
• Sets: 3
• Reps: 12-15
• Rest: Go immediately into face pulls
• Tips: Squeeze your shoulder blades together at the end of each repetition.
2. Face Pulls:
• Sets: 3
• Reps: 15-20
• Rest: 1-2 minutes
• Tips: Keep your elbows high and focus on targeting the rear deltoids and upper back.

Remember to adjust the weights and repetitions based on your strength and fitness level. The inclusion of supersets and drop sets can significantly intensify your workout, so ensure you’re using proper form to prevent injury. Rest and recovery are crucial after such an intense session, so prioritise sleep and nutrition. If you’re not familiar with these techniques, consider seeking guidance from a fitness professional.