2-day split back workout

My goal over the next week is to share with you the workouts I do and how I split them. Today’s post is going to consist of my two-day split for back day. I do back on Sunday and Thursday. I only recently started doing back day twice a week and I love how strong I feel now! Here are what my days look like:

SUNDAY
Warm-up

  • Roll out my back until my muscles feel warm
  • Stretch

Workout

  • Heavy barbell deadlifts – 4 sets of 6-8
  • Pull-ups – 4 sets of 10 (I do assisted pull-ups)
  • Barbell bent over rows – 4 sets of 8-10
  • Superset:
    • Wide grip lat pulldown – 4 sets of 8-10
    • Dumbbell one arm row – 4 sets of 8-10
  • Cable underhand pulldown – 3 sets of 10-12
  • Superset:
    • Chin up – 4 sets of 8-10
    • Dumbbell lying reverse fly – 4 sets of 8-10

Cool down

  • Walking on a treadmill at 5 incline for 20 minutes while the Hunky Engineer runs his butt off

Thursday
Warm-up

  • Roll out my back until my muscles feel warm
  • Stretch

Workout

  • Light barbell deadlifts – 4 sets of 13-15
  • Pull-ups – 4 sets of 10 (I do assisted pull-ups)
  • Cable seated rows – 4 sets of 10-12
  • Superman – 4 sets, hold for 5 seconds 10x
  • Superset:
    • Wide grip lat pulldown – 4 sets of 8-10
    • Dumbbell bent over reverse fly – 4 sets of 8-10
  • Superset:
    • Dumbbell seated shoulder press – 4 sets of 6-8
    • Front plate raise – 4 sets of 10-12
  • Superset:
    • Dumbbell lateral raise – 4 sets of 6-8
    • Weighted plate shrugs – 4 sets of 8-10
  • Mixture of abs exercises

Cool down

  • Walking on a treadmill at 5 incline for 20 minutes while the Hunky Engineer runs his butt off

That’s all for now. If you want to try a new back routine, give this one a shot. It is the first time I have built my very own workout routine, so I’m sure there are still improvements to be had. But overall, I’m pretty proud of it!

If you have any suggestions of how I could make it better or any muscle I might be missing, let me know!

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