A strong back is the foundation of many of the big lifts and is key to maintaining good posture in your everyday life. And if you’re motivated by aesthetics as much as practical reasons rest assured that a bigger, broader back is going to make you look dynamite on the beach.

Recommended frequency: 2 times per week.

Compact

Extended

  • 4 sets

    12 – 8 – 8 – 12

    4 sets

    12 – 8 – 8 – 12

    4 sets

    12 – 8 – 8 – 12

    4 sets

    12 – 8 – 8 – 12

Rest 60 seconds

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Rest 30 seconds

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Rest 40 seconds

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Rest 90 seconds

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Rest 120 seconds

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