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2/13/2014 1:04:26 PM - Mark Dugdale
Back 2.12.14

The following is a back workout as part of John Meadows’ Executioner program. I was training alone today and was unable to film sets, but this is a detailed description of the workout…



Dumbbell Rows

Set 1 x 12 reps with 100lbs (warm-up)
Set 2 x 12 reps with 110lbs (warm-up)
Set 3 x 10 reps with 120lbs (warm-up)
Set 4 x 8 reps with 130lbs
Set 5 x 8 reps with 140lbs
Set 6 x 12 reps with 150lbs, DROP to 100lbs x 12 reps, DROP to 75lbs x 10 reps

*Basic dumbbell rows working your way up in weight doing sets of 8 reps after warm-ups. The third and final set is a challenge set, so balls-out and add in two drops. The drops should be significant enough that you are really working your lats and not your arms. Drive the elbow back!

Chest Support Rows

Set 1 x 10 reps with two 45lb plates (feeder/warm-up)
Sets 2 thru 4 x 8 reps with three 45lb plates

*I used a pronated grip on the chest support T-bar row. Keep your elbows high and really flex your upper/middle back hard on each rep.

Away Facing Pull-downs

I like to use straps on these so that I am not gripping a close/neutral grip attachment and can focus on just using my back. This is one I recommend: Spud Inc. Fat Tricep Strap

Sets 1 thru 3 x 10 reps with 135lbs

*Face away from the weight stack and kind of hook your lower back under the pad. Drive your elbows down and focus on flexing your lower lats really hard on each set.

Dumbbell Shrug

Sets 1 thru 3 x 10 reps with 125lbs

*The key on these is to hold the weight in the contracted position and flex your traps hard for a 3-second count on each rep.

Banded Hyperextensions

Sets 1 and 2 x 20 reps each with band

This is the exact band that I used: EFS Pro Short Mini Resistance Band




Train hard,
Mark Dugdale


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