WOD #11 Back Day (Feat. Weighted Pull-Ups)

For this workout, we start with our heavy lifts (Weighted Pull-Ups & Barbell Rows) which are great compound lifts. These compound lifts are important as they activate the entire back this stimulating not only the back muscles but also hitting your biceps/triceps/shoulders. Following our compound lifts, you’ll feel a great pump with the cable rows and rear delts. Let’s go!

Warm-Up (dynamic stretching)

Weighted Pull-Ups

5×6-8

Barbell Rows

4x 10

Incline Row Machine

3×10

—Superset—-

Seated DB Rear Delts

3×10

Seated Cable Rows (AMRAP Drop set last set)

3×8-10

Back Extensions

3×10

For the seated cable rows, that last set drop your weight to roughly 75-85% of the weight you were pulling (IE set 3 170 lbs, drop the weight to 130-140 roughly as many reps as possible) that’ll get one heck of a pump!

Make Today Count,

-Cooper

cooperbrunnerfitness

Hey Everyone! I'm really excited to announce that I will be officially starting cooperbrunnerfitness! To give a quick overview, I will basically be discussing concepts or frameworks I've learned through research that I believe are critical to learn to become a disciplined, successful individual in all aspects of life. Your probably wondering.. Why are you all of the sudden deciding to become a blogger? Well... For years I have been studying/reading about influential people (Warren, Gary V, Tony Robbins, Zuck, Jobs..) that began with nothing and incrementally worked their way into becoming successful entrepreneurs. My hope is that while writing these blogs, I can ultimately inspire you to change your life and conquer those challenges you face everyday that block you from your goals. By no means am I saying that everything I talk about is the magic secret to success, but by reading the content I write about, hopefully you can take away some small tips/advice that can help inspire you to create ways on improving your life and the others around you. MAKE TODAY COUNT.

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