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Intermediate Back Workout 3

Jamie September 15, 2023

Drop set focus

Exercise 1: Barbell Deadlifts

• Sets: 4
• Reps: 6-8
• Rest: 2-3 minutes
• Tips: Focus on maintaining a neutral spine, engage your core, and lift with your hips and legs. Start with a challenging weight, and for the last set, perform a drop set by reducing the weight by about 20% and immediately continuing with another 6-8 reps.

Exercise 2: Wide-Grip Pull-Ups

• Sets: 3
• Reps: 8-10
• Rest: 90 seconds
• Tips: Use a wide overhand grip on the pull-up bar. Engage your lats and pull yourself up until your chin is above the bar. For the last set, perform a drop set by using a resistance band to assist you and immediately continue with another 8-10 reps.

Exercise 3: Single-arm Dumbbell Rows

• Sets: 4 per arm
• Reps: 10-12
• Rest: 60 seconds
• Tips: Place one knee and hand on a bench, keep your back flat, and row the dumbbell towards your hip. For the last set on each arm, perform a drop set by reducing the weight by about 20% and immediately continuing with another 10-12 reps.

Exercise 4: Bent-over Dumbbell Rows

• Sets: 3
• Reps: 12-15
• Rest: 45 seconds
 Tips: Hinge at your hips, keep your back straight, and row the dumbbells towards your hips while squeezing your shoulder blades. For the last set, perform a drop set by reducing the weight by about 20% and immediately continuing with another 12-15 reps.

Exercise 5: Cable Face Pulls

• Sets: 3
• Reps: 15-20
• Rest: 45 seconds
• Tips: Attach a rope handle to the cable station, and pull the rope towards your face while retracting your shoulder blades. Focus on the contraction in your upper back. For the last set, perform a drop set by reducing the weight by about 20% and immediately continuing with another 15-20 reps.

Remember to warm up before starting the routine and cool down after completing it. Drop sets can be intense, so make sure you’re using proper form to avoid injury. Adjust the weights accordingly and focus on maintaining good technique throughout the workout.