TJ’s Killer Back Workout

Warm up 

It’s super important to get some sort of warm up in before you start lifting. It can seem really boring at the time but getting injured because you didn’t warm up properly is going to set you back and stunt your progress.  

Warm ups are really down to preference but ideally getting in a couple of minutes of slight cardio such as the rower to get the heart rate up and some activation exercises is perfect, as well as doing some lightweight warm up sets.  

TJ’S BACK WORKOUT 

Lat pull down 3 sets  

-set 1 – 6-8 reps 

-set 2 – 8-12 reps 

-set 3 – 15 reps 

Form tip: allow your lats to fully stretch at the top of the rep, then as you are pulling the bar push your chest out to get lots of tension on the back.  

Wide pull ups – 8-12 reps x 3 sets 60-90 seconds rest between sets 

The pull up is one of the most effective ways to build a strong back as well as activating your core. Make sure your arms are fully straight at the bottom of the rep and as you go up make sure you squeeze your shoulder blades together to make sure the tension is on your back.  

To make them easier try to use the assisted pull up machine or use resistance bands 

Cable Row (Narrow grip)- 8-12 reps x 3 sets 60-90 seconds rest between sets 

Hold the weight on the contraction for 1 second  

Form tip: as you pull the handle keep your elbows tucked in, chest up and as you pull imaging you’re trying to squeeze your shoulder blades together. 

Dumbbell row 2 sets 15-20 reps 

Form tip: keep your back straight, start off with the dumbbells with your arms straight out in front of you and pull them towards your stomach. Keep your elbows tucked in and shoulder blades squeezed together as you pull. 

Super Set! Complete one exercise then straight in to the other without rest in between.  

10-12 reps each exercise for 3 super sets. Rest for 2 minutes in between each super set 

1. T-Bar Row 

1. Bent over Rear delt fly  

Super set! Complete one exercise then straight in to the other without rest in between.  

15-20 reps each exercise for 3 super sets. Rest for 2 minutes in between each super set 

1. A)Barbell row underhand row
2. B)Barbell row over hand grip 

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