Back Training
2/24/2019

Written by Brandon Garner
CEO, Phantom Nutrition

Warm Up Sets:

Assisted Pull-ups - 5x10

Working Sets:

Hammer Strength Iso-Row Machine - 4x8-10
Seated Alternating Cable Row (Neutral Grip) - 4x10-12
Underhand Lat Pulldown - 5x12-15 | drop-set 40% to failure on last set
Smith Machine Barbell Row - 4x8 | drop-set 40% to failure on last set
TBar Row - 4x8 | drop-set 40% to failure on last set

Training Tips:

Make sure you feel the muscle contracting. Utilize a "finger gun" grip on your row movements to focus your lower lats. On Tbar Row and Smith Machine Barbell Row, imagine pinching a pencil between your traps.