4-Day Split – Upper Body Workout – Back Focus

Another workout straight out of my training log. If you’ve been following this week’s training program you know I’m a huge fan of split training. Here are some links for you to catch up on:

It’s day three and we’re going to hit Upper Body with a focus on building a strong Back.

Workout Instructions

In the very first set its all on a pull-up bar. Each exercise is buffered by a minute of jump rope, followed by a minute rest period. So it goes something like this:  Chin-ups 8x, Jump rope, 1 minute, Rest 1 minute.  But the routine below is simplified into an easy outline to follow along.

This workout also consists of an 8 minute Tabata session. If you have a timer, great, if not, watch a clock on the wall. Typically, during Tabata, you pick two exercises and perform each one for 4 full minutes alternating each exercise with rest and work periods. Do as many reps as you can for 20 seconds, rest for 10 seconds, then do the second exercise for 20 seconds, rest for 10. Repeat this pattern for 4 minutes. But for this workout, there are 4 exercises, so the actual Tabata session will span for full 8 minutes.

Upper Body Workout – Back Focus

(as mentioned in the workout instructions, make sure you add 1 minute of jump rope and 1 minute of rest between Pull-Ups and Chin-Ups sets below)

  • Pull-Ups and Chin-Ups
    • Wide Grip Pull-ups 10-12x, 10-12
    • Pull-ups 10-12x, 10-12
    • Chin-ups 10-12x, 10-12
    • Parallel Grip Pull-ups 10-12x, 10-12
  • B1: Seated Back Row 12-14x, 12-14x, 12-14x
  • B2: Lower Back Extensions 12-15x, 12-15x, 12-15x

Tabata Round

  • Pushups
  • V-Crunches
  • Facepull
  • Dumbbell Curls


  • Run: 20 minute interval run on the treadmill