Workout Routine

Back Workout

by Parker72

Back workout. AthleanX program.

Workouts

Back

Straight arm pull down

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

Straight arm pull down

3 sets

plank

Set
Time
Rest time
1
60 sec
60 sec

plank

1 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

1 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec

chinup

1 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec

deadlift

1 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec

chinup

1 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec

deadlift

1 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec

chinup

1 sets

plank

Set
Time
Rest time
1
60 sec
100 sec

plank

1 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

barbell row

3 sets

plank

Set
Time
Rest time
1
60 sec
60 sec

plank

1 sets

Hyperextension

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Hyperextension

3 sets

plank

Set
Time
Rest time
1
60 sec
60 sec

plank

1 sets

Barbell shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Barbell shrug

3 sets

plank

Set
Time
Rest time
1
60 sec
60 sec

plank

1 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

tricep pushdown

3 sets

plank

Set
Time
Rest time
1
60 sec
60 sec

plank

1 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

overhead press

3 sets

plank

Set
Time
Rest time
1
60 sec
60 sec

plank

1 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

face pull

3 sets