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  • 4 Week Back Routine

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    Frrancesca Leoni
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    This 4-week back strengthening routine consists of exercises like deadlifts, rows, and planks performed 1-2 times per week. Week 1 involves 3 sets of 10 reps for each exercise with 1 minute of rest. Week 2 increases the sets to 4 of 15 reps with 45 seconds of rest. Weeks 3 and 4 further progress the routine with more sets and slightly higher reps while maintaining focus on compound back exercises and incorporation of core work.

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    Workout program

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    This 4-week back strengthening routine consists of exercises like deadlifts, rows, and planks performed 1-2 times per week. Week 1 involves 3 sets of 10 reps for each exercise with 1 minute of rest. Week 2 increases the sets to 4 of 15 reps with 45 seconds of rest. Weeks 3 and 4 further progress the routine with more sets and slightly higher reps while maintaining focus on compound back exercises and incorporation of core work.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    Download as pdf or txt
    62 views3 pages

    4 Week Back Routine

    Uploaded by

    Frrancesca Leoni
    This 4-week back strengthening routine consists of exercises like deadlifts, rows, and planks performed 1-2 times per week. Week 1 involves 3 sets of 10 reps for each exercise with 1 minute of rest. Week 2 increases the sets to 4 of 15 reps with 45 seconds of rest. Weeks 3 and 4 further progress the routine with more sets and slightly higher reps while maintaining focus on compound back exercises and incorporation of core work.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 3

    Back Strengthening 4 Week Routine

    You will perform these exercises 1-2 times per week depending on your workout split! There are
    some core exercises but it is very important to incorporate your core in every exercise you do!
    You will notice how your waist will actually shrink once utilizing core with every workout.

    Week 1
    Barbell Deadlift
    3 sets x 10 reps
    Rest 1 min.
    T-Bar Row
    3 sets x 10 reps
    Rest 1 min.
    Seated Cable Row
    3 sets x 10 reps
    Rest 1 min.
    Front Pull Down
    3 sets x 10 reps
    Rest 1 min.
    Weighted Planks
    3 sets x 10 reps
    Rest 1 min.
    Weight Crunch
    3 sets x 10 reps
    Rest 1 min.
    Machine Back Extension
    3 sets x 10 reps
    Rest 1 min.
    Weeks 2
    General Pull up
    4 sets x 15 reps
    Rest 45 Sec.
    Rack Pull
    4 sets x 15 reps
    Rest 45 Sec.
    Reverse Grip Bent Over Row
    4 sets x 15 reps
    Rest 45 Sec.
    Machine Row
    4 sets x 15 reps
    Rest 45 Sec.
    Dumbbell Row
    4 sets x 15 reps
    Rest 45 Sec.
    Straight-Arm Pulldown
    4 sets x 15 reps
    Rest 45 Sec.
    Machine Crunch
    4 sets x 15 reps
    Rest 45 Sec.

    Week 3
    Barbell Deadlift
    5 sets x 10-12 reps
    Rest 1 min.
    T-Bar Row
    4 sets x 10-12 reps
    Rest 1 min.
    Seated Cable Row
    3 sets x 10-12 reps
    Rest 1 min.
    Front Pull Down
    3 sets x 10-12 reps
    Rest 1 min.
    Weighted Planks
    5 sets x 10-12 reps
    Rest 1 min.
    Weight Crunch
    3 sets x 10-12 reps
    Rest 1 min.
    Machine Back Extension
    3 sets x 10-12 reps
    Rest 1 min.
    Week 4
    General Pull up
    5 sets x 15 reps
    Rest 45 Sec.
    Rack Pull
    4 sets x 15 reps
    Rest 45 Sec.
    Reverse Grip Bent Over Row
    4 sets x 15 reps
    Rest 45 Sec.
    Machine Row
    4 sets x 15 reps
    Rest 45 Sec.
    Dumbbell Row
    4 sets x 15 reps
    Rest 45 Sec.
    Straight-Arm Pulldown
    4 sets x 15 reps
    Rest 45 Sec.
    Machine Crunch
    5 sets x 15 reps
    Rest 45 Sec.

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