Strength Training Guide for Personal Training Practitioners

Table 5.

Back. Weeks 1-6

Day 5: Back	Volume	Rest
Body Weight Pullups	3x8	60-90s
Single Arm Dumbbell Lawn Mower Rows	2x6 @ 85%	2-5 Minutes
Seated Close Grip Cable Pulldowns	3x4 @ 87%	2-5 Minutes
Bent Over Barbell Rows	4x10 Increasing Weight	60-90s
Straight Arm Cable Lat Pulldown	4x10 Increasing Weight
Bodyweight Back Extensions	3x10, 1xFailure