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12/20/2013 12:00:18 PM - Mark Dugdale
Back 12.18.13

Time for another back workout as part of the 12-week Honey Badger program designed by John Meadows. To learn more about him you can visit his website

Here is the workout…

Close Grip Pull-downs

Set 1 x 10 reps with 120lbs (warm-up)
Set 2 x 10 reps with 130lbs (warm-up)
Set 3 x 10 reps with 140lbs (warm-up)
Set 4 x 10 reps with 180lbs (working set)
Set 5 x 10 reps with 200lbs
Set 6 x 10 reps with 210lbs
*After plenty of warm-ups the key is focus on driving your elbows down and pulling with your lats vs. biceps. Use a full range of motion and let the weight stretch your lats at the top.

Dumbbell Rows

Sets 1 thru 4 x 8 reps with 150lbs
*Stretch the lats at the bottom and drive the elbow back…this is one of my favorite exercises!

Assisted Chins

Sets 1 thru 4 x 8 reps with 50lb assist
*Do not extend your arms all the way at the bottom to keep the tension on the lats throughout the entire set. Flex hard at the top on every rep and use super-strict form. This exercise is performed on the assist machine, that you put your knees on to make it easier.

Dumbbell Pullovers

Sets 1 thru 3 x 12 reps with 70lbs
*This exercise is great after your arms are fatigued from other exercises because the biceps doesn’t get involved. I lie on the bench vs across it and really focus on a slow eccentric while flexing my lats hard. Also, don’t bring the weight up over your eyes and involved the pecs…this exercise it done for the lats.

Banded Hyperextensions

I used this band for added resistance on each set: EFS Pro Short Mini Resistance Band

Set 1 x 22 reps with band
Set 2 x 17 reps with band
Set 3 x 15 reps with band
Set 4 x 10 reps with band + 5 reps with bodyweight

That concluded this back workout.

Train hard,
Mark Dugdale

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