405 pullin’ mofo right here.

Back-day is important. So let’s get to it.

Main Routine

  • Deadlift – Find max, one rep at a time. Once you find max, drop down to 35% of your max and rep for 10. This is the longest part of this routine.
  • Seated rows
  • Rope pull (face)
  • Lat pull down
  • Reverse flys

It is important to note all routines are 5 sets and 10 reps. Except deadlift. Which is as many sets as it takes to find max doing 1 rep at a time. Then once you find it, drop down to 35% and do 2 sets of 10. This’ll hurt a bit, but in a good way.

Seated row machine

And then we move on to our burners. As always the routine should take 45 minutes, leaving roughly 25 minutes for burners in an average hour long PT session. If you don’t have an hour then just focus on the main routine.

Burners

  • Cable crunches
  • Skull crushers (standing)
  • Pushups
Deadlifts at 35%
Lat pulldown

Take your time, enjoy, this one is going to be rough if you do it right.

Just kill it like this guy!!