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You are here: Home / Training / 4-Day Split Training: The Back Workout

4-Day Split Training: The Back Workout

November 13, 2016 By Trainer Andrei Leave a Comment

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

Filed Under: Back, Split Training, Training, Upper Body Tagged With: 4-day split, weight-training

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