Who’s ready to train some back! (Hopefully all of you :)) Here’s a training journal from last week’s back workout. Feel free to use it as one of your back workouts for the 31 Days, 31 Workouts this month!

 

CLOSE GRIP PULL UP
SETS: 3
REPS: 10•10•10
WEIGHT: Bodyweight

 

 
 

SINGLE ARM MACHINE PULLDOWN
SETS: 4
REPS: 12•12•10•8
WEIGHT: 55•70•70•80

 

 
 

T-BAR ROW
SETS: 5
REPS: 15•12•12•8•8
WEIGHT:45•70•90•115•115

 

 
 

SUPERSET: MACHINE ASSISTED PULL UP/CLOSE GRIP CABLE ROW
SETS: 4
REPS: 10•10•10•10/15•12•10•6
WEIGHT: 105 (for all assisted pull ups)/90•135•150•165

 

 
 

REVERSE GRIP BARBELL ROW
SETS: 4
REPS: 12•12•8•8
WEIGHT: 155

 

 
 

MACHINE PULLOVER
SETS: 4
REPS: 12•10•10•10
WEIGHT: 50•70•70•70

 

 

ABS

I wanted to switch things up and really challenge myself with this workout. What I came up with was a killer giant set of 10 exercises, peformed for 50 reps or 50 seconds of each exercise – in 15 minutes or less! I wasn’t sure what my time would be when I started the workout as this was something I have never tried before. As you’ll see, my abs were definitely feeling it during the workout – and I was still feeling it two days later.

Give it a try and let me know your time below 🙂

 

500ABWORKOUT