For Your Day · Weightlifting

3. Back Day

Type: Weightlifting ·  Format: Back day with trainer Ryan Hughes · Sets & reps checklist

Workout Timer

Workout Overview

Use this checklist to keep track of every heavy pulling set. Focus on bracing and a neutral spine, especially on deadlifts.

Deadlifts

  • Set 1 — 15 reps
  • Set 2 — 12 reps
  • Set 3 — 10 reps
  • Set 4 — 10 reps
  • Set 5 — 8 reps

One Arm Dumbbell Rows

  • Set 1 — 12 reps
  • Set 2 — 10 reps
  • Set 3 — 10 reps
  • Set 4 — 8 reps

T-Bar Rows

  • Set 1 — 12 reps
  • Set 2 — 10 reps
  • Set 3 — 10 reps
  • Set 4 — 8 reps

Lat Pulldowns

  • Set 1 — 12 reps
  • Set 2 — 10 reps
  • Set 3 — 10 reps
  • Set 4 — 8 reps

Barbell Rows

  • Set 1 — 12 reps
  • Set 2 — 10 reps
  • Set 3 — 10 reps
  • Set 4 — 10 reps

Suggested Use

Warm up your posterior chain thoroughly and keep the bar close to your body on all barbell lifts.

Stay hydrated and listen to your body. If anything feels painful or unsafe, stop and modify.

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