@championmethod

BEGINNER

BACK WORKOUT #1
Take a 90-second rest between sets & after all
3-4 sets are completed to take 2-3 minute
break before moving to the next Exercise
Exercise 1 Exercise 2 Exercise 3

Wide Grip Pull Ups Chin Ups (12-15) REPS V-Bar Pull Ups
(12-20 reps) (15-25) reps

Exercise 4 Exercise 5 Exercise 6

Behind The Neck Lat V-Bar Pull downs 3/4 Barbell Rows
Pulldowns (15-25) Reps (15-25) Reps (15-25) Reps

Exercise 7 Superset 8

Machine Mid Row Hyperextensions Reverse Hyper-extensions

(25-35) Reps (15-25) Reps (15-25) reps
 INTERMEDIATE
@championmethod

Exercise 1
BACK IN FOCUS
Superset 2

Transition Pull ups Lateral side to sides (to failure) Close grip Pull Downs (15-25) Reps

Superset 3
Take a 90-second rest
between sets & after all 3-4
sets are completed to take
Individual 3/4 Rows Duel v-Bar 3/4 Rows 2-3 minute break before
Superset 4 moving to the next Exercise
(12-15) Reps but make sure
you're hitting failure
Seated close grip rows Barbell Mid rows

Superset 5

Cable lo-hi rows Rear DB Raises Hyperextensions

Exercise 6 Superset 7

ISO DB Rack Tour Upright Rows Smith Machine Shrugs

 INTERMEDIATE
@championmethod

BACK OF YOUSEF (AS)

Superset 1
Take a 90-second rest between sets & 2-3
minutes break after all 3-4 sets are
completed before moving to superset
(12-15) Reps but make sure
Pull ups Lat Pull Downs
you're hitting failure
Superset 2

Chin Ups Lat Chin Downs One Arm Cable Pull Downs

Superset 3 Superset 4

V-Bar 3/4 Rows 3/4 One Arm Cable Rows Machine Mid Row DB Mid Rows

Superset 5

Reverse Fly Extensions Plate Extensions BW Extensions

Superset 6

Octagon Shrugs DB Shrugs Plate Upright Rows

 INTERMEDIATE
@championmethod

BACK REVOLUTION
Each set has 3 Drop Sets (Heavy Weight For 6-8 reps, Medium
weight For 12-15 reps, Light weight for 15-20 Reps) Do 2 Sets
of Drop Sets per exercise with no more than 3 minutes rest
between Exercise.
Exercise 1 Exercise 2

CHIN UPS 3/4 BARBELL ROW

Exercise 3 Exercise 4

LAT PULL DOWNS MACHINE MID ROW

Exercise 5 Exercise 6 Exercise 7

LOW ROWS ROPE UPRIGHT ROWS 100 REP DEADLIFT

 ADVANCED
@championmethod

BACK OF DISCIPLINE
Exercise 1 Superset 2

Ladder Pull ups 3/4 Barbell Rows Wide Grip Low cable rows

Superset 3 Superset 4

DB One Arm Rows Individual One Arm V-Bar Pull ups Cable Pull downs
Cable Rows
Superset 5 Take a 90-second rest between sets &
after all 3-4 sets are completed to take
2-3 minute break before moving to
the next Exercise
(15-25) Reps
PER EXCERCISE
V-Bar 3/4 Rows Low Rope Pulls

Superset 6

Front lat Pull down Rear lat Pull down Rope Pull down

Superset 7

Extensions Rear Flys Plate Rows

 HOME WORKOUT
@championmethod

30 MINUTE
BACK WORKOUT
You will cycle through all 4 of of these exercises for
30 minutes completing as many rounds as possible.
Take a 90 Second rest after doing all exercises.

Pull Ups (5 Reps) DB MIid Rows (10 Reps)

3/4 Rows (15 Reps) Deadlifts (20 Reps)