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Back Workout.01

The document provides an advanced back workout routine consisting of 5 exercises: scapular pulls, ring muscle ups with increasing weight, wide pull ups with increasing weight, wide and narrow hammer pull ups in a drop set, and elevated Australian pull ups with bodyweight and additional weight. It emphasizes warming up properly, focusing on form over the number of reps, and stretching after the workout.

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Duarte Amaral
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460 views

Back Workout.01

The document provides an advanced back workout routine consisting of 5 exercises: scapular pulls, ring muscle ups with increasing weight, wide pull ups with increasing weight, wide and narrow hammer pull ups in a drop set, and elevated Australian pull ups with bodyweight and additional weight. It emphasizes warming up properly, focusing on form over the number of reps, and stretching after the workout.

Uploaded by

Duarte Amaral
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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BACK

WORKOUT
ADVANCED
BACK WORKOUT
TIPS

To prevent any injuries during any physical activity,


you need to perform a proper warming-up before
starting the workout. My personal gymnastics
warming-up is available in all my programs.

Adjust your weight and reps to your level.

Form over number of reps!

After the workout don’t forget to stretch!

Keep up to date with my social media profiles


and my website!

Be sure to send me pictures of your progress by


using #gorillagang in your instagram posts.

POWERED BY 25-SEVEN
BACK WORKOUT
ADVANCED

SCAPULAR PULLS
40KG: 15 PULL 5 SETS

RING MUSCLE UPS


BODYWEIGHT: 5 REPS
10KG: 5 REPS
20KG: 5 REPS
30KG: 1 REP
35KG: 1 REP

WIDE PULL UPS


BODYWEIGHT: 15 REPS
15KG: 12 REPS
20KG: 10 REPS
32KG: 8 REPS

WIDE HAMMER + NARROW HAMMER PULL UPS


DROP SET: 5+5 REPS 5 SETS

ELEVATED AUSTRALIAN PULL UPS


BODYWEIGHT: 15 REPS 2 SETS
20KG: 12 REPS 2 SETS

SUPERMAN RAISES
15 REPS 5 SETS

POWERED BY 25-SEVEN

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