No 4-day split training routine would be complete without a back workout. Like Chest and Legs it deserves the same amount of attention.
Workout Instructions
Start the workout with a warm-up. Perform the strength training portion as exactly as outlined below. Finish with cardio intervals.
4-Day Split Training: Back Workout
Warm-up
Skip Rope 3 mins
Strength Training
- A1: Seated Cable Row 12x, 12, 12x, 12x, 10x
- A2: Pushups 12x, 12x, 12x, 12x
Rest 60s between each superset.
- Lat Pulldown 12x, 12x, 12x
Rest 60s between each set.
- Facepull 12-15x, 12-15x, 12-15x
- Back Extensions 12-15x, 12-15x, 12-15x
Rest 60s between each superset.
- C1: Barbell Arm Curls 15x, 15x, 15x
- C2: Situps 20x, 20x, 20x
Rest 60s between each superset.
Cardio
- Interval Run or Bike 20 mins