Each time I do my Back workout, I do one exercise from each of the 7 groups below. I cycle around each group, so that if I did exercise B11 as the exercise from the first group last time I trained Back, next time I’ll do B12. That’s not vital, if the equipment isn’t available then I’ll do B11 or B13 – just making sure I do one of the B1 group.
I do 3 sets of each exercise I am doing. Each set is done to 10 reps or failure if before. If 10 reps are achieved, the weight goes up for next set. If 10 reps are achieved on all three sets of an exercise, then next time I do that exercise, the middle weight from last time becomes the starting weight. If 10 reps are not achieved, then the weight remains the same and I push extra hard to get an extra rep.
Dumbbell Upright Row (B11)
Cable Upright Row (B12)
Barbell Upright Row (B13)
Dumbbell Vertical Shrug (B21)
Cable Vertical Shrug (B22)
Dumbbell Rotating Shrug (B23)
Seated Row Machine – Neutral Grip (B31)
Seated Low Pulley Machine (B32)
Single Arm Dumbbell Row (B33)
Lat Pulldown Machine (B41)
Straight Arm Cable Pulldown (B42)
Fixed-path Pulldown Machine (B43)
Close Grip Pullup (B51)
Close Under-grip Pulldown (B52)
Close Neutral-grip Pulldown (B53)
Seated Low Back Machine (B61)
Swiss Ball Back Extension (B62)
Incline Back Extension (B63)
Wide-grip Pullup (B71)
The final exercise (B71) is done at the end of the workout every time as a single set to one rep more than last time.