Level Up Your Back Day: Workout Routine!
Welcome back, readers, to this week's blog where we're diving into a killer back (pull) day workout routine. While our image showcases the incredible potential of athletes like Jay Cutler, this routine is tailored for all levels of fitness enthusiasts.
Here at Iron Creed Evolution, we prioritize time-tested exercises that guarantee results. With our Repetitions in Reserve (RIR) concept, you can customize your workout to suit your individual skills and lifestyle.
For personalized guidance or one-on-one coaching, simply scroll down, click the link, and connect with our expert coaches. Let's unlock your full potential together!
Back (Pull) Day concept:
In this workout, we prioritize heavy weights tailored to your abilities, aiming for high rep counts. We apply the Repetitions in Reserve (RIR) concept to choose the right weight, optimizing rest periods for effective muscle recovery and ensuring maximum effort in each set.
The "Repetitions in Reserve" (RIR) is a concept used in fitness to gauge how many repetitions you have left in the tank before reaching failure during an exercise set. It's a way to measure how close you are to exertion or muscle fatigue.
- For instance, if you're performing a set of bench presses and you could do 2 more reps before reaching failure, you would be said to have 2 repetitions in reserve.
RIR is often used to adjust workout intensity. If you want to push yourself harder, you might aim to have fewer repetitions in reserve (e.g., aiming for 1 or 0 RIR), meaning you're pushing closer to your limits. Conversely, if you're looking to control intensity or manage fatigue, you might aim for more repetitions in reserve (e.g., aiming for 2-3 RIR), allowing for a more controlled effort.
Tips:
- Drink water.
- Track your workouts in an app or on paper.
- Rerack your weights!
Example Back (Pull) Day workout:
| Movement | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Rest Time |
|
Seated ISO-Low Row |
Warm Up (90 lbs) | 90 lbs | 90 lbs | 180 lbs | 180 lbs | 60-120 seconds/set |
| 15 Reps | 10 reps | 15 reps | 10 reps | 10 reps | ||
| Rear Delt Cable Pull | 30 lbs | 30 lbs | 30 lbs | 30 lbs | 60-90 seconds/set | |
| 20 reps | 20 reps | 15 reps | 15 reps | |||
| Seated ISO-Row | 180 lbs | 270 lbs | 360 lbs | Drop set | 60-90 seconds/set | |
| 12 reps | 10 reps | 10 reps | max reps | |||
| Cable Lat Pull Through | 40 lbs | 65 lbs | 85 lbs | 60-90 seconds/set | ||
| 15 reps | 15 reps | 12 reps | ||||
| Cable Single Arm Lat Pulldowns | 30 lbs | 30 lbs | 45 lbs | 30-60 seconds/set | ||
| 15 reps/side | 15 reps/side | 15 reps/side |
Effective workouts are essential, but without proper nutrition aligned with your goals, such as fat loss or muscle growth, you may struggle to progress. If you're unsure where to begin or aim to elevate your results, personalized one-on-one coaching could be the solution for you.
Don't forget to subscribe to our email list, join us on social media @ironcreedevo @ironcreedco, and share your thoughts in the comments section.
Digital Fitness Programs
Living with Creed
Res, non verba.
-Iron Creed Evo
Leave a comment