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Back Day Grind

𝑩𝒂𝒄𝒌 𝑫𝒂𝒚 𝑮𝒓𝒊𝒏𝒅 𝒈𝒆𝒕𝒕𝒊𝒏𝒈 𝒕𝒉𝒆 𝑪𝒉𝒓𝒊𝒔𝒕𝒎𝒂𝒔 𝒕𝒓𝒆𝒆 𝒓𝒆𝒂𝒅𝒚 🔥🧐😛Strength training your back muscles will add muscle mass to 

Adductor Rotations

Barbell Snatch Grip Romanian Deadlift

Reverse Grip Bent-Over Barbell Rows

Kettlebell High Incline Plank Single-Arm Row

Pull-up

𝑩𝒂𝒄𝒌 𝑫𝒂𝒚 𝑮𝒓𝒊𝒏𝒅 𝒈𝒆𝒕𝒕𝒊𝒏𝒈 𝒕𝒉𝒆 𝑪𝒉𝒓𝒊𝒔𝒕𝒎𝒂𝒔 𝒕𝒓𝒆𝒆 𝒓𝒆𝒂𝒅𝒚 🔥🧐😛Strength training your back muscles will add muscle mass to your upper body, also increase posture!

Day 1

Week 1

	Intermediate (2-3 years)
	45 minutes/day
	Build Muscle, Powerbuilding
	1 x Kettlebell, Barbell, Flat Bench, Pull up bar Show More

Exercise	Sets	Reps	Rest
1.Adductor Rotations	3 sets	12 reps	60s
2.Barbell Snatch Grip Romanian Deadlift	4 sets	10-12 reps	60s
3.Reverse Grip Bent-Over Barbell Rows	4 sets	10-12 reps	60s
4.Kettlebell High Incline Plank Single-Arm Row	4 sets	8 reps	60s
5.Pull-up	4 sets	AMAP reps	60s

Back Day Grind

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Day 1

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