One of the best back workouts I’ve had.

Back is destroyed, thanks for the killer workout 💪

The Workout 👇🏼
1️⃣ Seated cable row
👉🏼 4x15
2️⃣ Single arm lat pull-down
👉🏼 4x10 each 
3️⃣ Rope pullover
👉🏼 4x15
4️⃣ chest supported db row
👉🏼 4x15
5️⃣ Inverted row
👉🏼 4x15

6️⃣ Barbell curl
👉🏼 3x10
7️⃣ Banded hammer curl
👉🏼 3x15

Seated cable row

Single arm lat pulldown

Cable lat pullover

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

Inverted row

Barbell banded eccentric curl

Banded hammer curl

Superset

Back & Biceps
12/20/22

Core/ Active Recovery
4/25/24

Abs & Arms
4/24/24

Legs
4/23/24

Joey Cahill

CHEST & BACK
4/22/24

REST
4/21/24

FULL BODY
4/20/24

ACTIVE REST/ MOBILITY
4/19/24

REST
4/18/24

FUNCTIONAL
4/17/24

FULL BODY
4/16/24

Full Body
4/15/24

Full body Pull
4/13/24

Full Body Push
4/12/24

Active Recovery
4/11/24

Arms (lil added shoulders)
4/10/24

Legs
4/9/24

Upper body 
4/8/24

Rest
4/7/24

Full Body
4/6/24

Full Body
4/5/24

REST
4/4/24

Legs (Quads)
4/3/24

Upper body (Pull)
4/2/24

Upper Body (Push)
4/1/24

REST
3/31/24

Legs (Quads & Hamstrings)
3/30/24

Upper body
3/29/24

Full Body Mobility
3/28/24

Shoulders/ Arms/ Core
3/27/24

Legs
3/26/24

Chest & Back
3/25/24

REST
3/24/24

Lower Body (Hamstring focus)
3/23/24

Upper Push/ Pull
3/22/24

Active Recovery
3/21/24

SHOULDERS/ARMS/CORE
3/20/24

Great lift. Smoked from elevated Bulgarians.

Legs (Quads)
3/19/24

CHEST & BACK
3/18/24

GLUTES/ HAMSTRINGS
3/16/24

UPPER PUSH/ PULL
3/15/24

Arms & Shoulders
3/13/24

Legs (Anterior)
3/12/24

CHEST & BACK
3/11/24

Conditioning/ Pull
2/29/24

ARMS & ABS
2/28/24

LEGS (QUADS)
2/27/24

CHEST & BACK
2/26/24

Core & Conditioning

Arms 
2/21/24

Legs (Anterior)
2/20/24

Back & Biceps 12/20/22

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