Back Day Workout by Fit Fierce & Female

Y’all. I very vividly remember the first time I did a back-focused workout. The next day, I felt muscles that I didn’t even know existed! Ever since, I’ve had a special place in my heart for back day. So, you know this will be a good one!

1. Start with a 5-10 minute warm-up.

Start with some arm circles, big hugs, swimmers, and scapula pull-ups. Then, with no weight or with light weights (1-3 pounds) do reverse flies, lat pulldowns, even bent-over rows.

Once you’re feeling good, dive on in!

2. Complete 3 sets of each of the following supersets.

Superset 1

15 Superhumans
12 Single Arm Rows (right)
12 Single Arm Rows (left)

Superset 2

12 Reverse Grip Bentover Row
12 Reverse Flies

Superset 3

12 Lat Pulldowns
12 Seated Rows

Bonus

Back Extensions (or Superhumans if you don’t have equipment)

3. Cool down & STRETCH!

Way to crush this! I’m sure you’re going to feel some different muscles tomorrow. For your cooldown & stretch, you can do whatever feels right, or give this Upper Body Stretch a go!