Member Routine

24 Sets To A BIGGER BACK!

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Goal: Muscle Gain advanced

Primary Traps Lower Back Back (Lats, Rhomboids)

Secondary Biceps Forearms Shoulders (Deltoids)

Equipment Cables Barbell Machine Weighted Belt / Vest

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A big broad back really helps define the rest of the body, especially when it tapers into your small waist line! This workout will help your broaden AND strengthen your back to help increase your overall performance in the gym and that sexy look from behind. ;) Check it out!

This routine is designed to give anyone a great workout for at the GYM.

This Routine Requires:

Pull-Up Bar & Belt/Chain with Weights
Cable Machine
Smith Machine
Hyperextension Machine

List of Exercises:

4 sets
6 - 12 reps per set

Weighted Pull-Ups
Single-Arm Cable Underhand-Grip Row
Monkey-Pull
Smith Machine Reverse Shrugs
Wide-Grip Low Row
Superman Hyperextension

NOTE: Timestamps are available for each exercise in the info section of the video when watching on YouTube.

1 minute MAX rest between sets (2 min rest for beginners)
2 min MAX rest between exercises
You can change the order of the exercises

Remember, when doing this routine, workout at your OWN intensity.

This means if you cannot perform as many sets and reps as I do in the video, do as many as you can.

There are a couple different ways you can do this routine.

You can perform each exercise for 1 set and then start over. (Complete the circuit up to 4 times)
You can perform each exercise for 4 sets before moving to the next exercise and the workout is finished once you perform the last exercise.
You can superset 2 exercises, take a 45second to 1minute break and then superset the next two. (A superset is when you do two exercises at the same time, one right after the other until you complete 4 sets of both exercises)
This routine can be done 1 - 2 times a week.

IMPORTANT: Remember that your MEAL PLAN will determine 100% of your results! Be sure to check out the 8 minute demo for the SHF Meal Plan.