These are some of the best back exercises I have found, we are going back to back on this workout!

Warm up: 10 minutes on the elliptical, then 5 minutes of indoor row

Back Exercise Workout Routine:

- Seated Cable Rows; Advanced = 80 to 100 lbs, Beginner = 30 to 60 lbs

- Hang Power Cleans (if you don’t know or not sure how to do a clean, then do barbell shrugs!) Advanced = 85 to 115 lbs, Beginner = 45 to 65 lb bar

- Lat pull downs (in front); rotate each set with: wide grip then normal grip on the straight bar, then close grip on the ‘V’ bar; Advanced = 125 lbs, Beginner = 40 -60 lbs

- Sumo High Pulls (or upright barbell rows)

- Back Extensions (or hyper extensions)

- repeat circuit 3 to 4 times. Post your time and how many circuits you completed!

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Warm up: 800 meter run (2 laps around track) 2 sets of 25 push ups

Workout:
- strict pull ups
- dead lifts; Men 185 lbs, Women 65 – 115 lbs
- seated cable rows; Men 150 lbs, Women 60 – 90 lbs
- lying pull overs; Men 75 lbs, Women 40 dumb bell
- sumo dead lift high pulls M 95 lbs W 65 lbs or 45 lbs

In this exercise start with 1 station and do as many reps as possible for 1 minute. Every minute change station and count reps all the way through. After 5 minutes take 1 minute break. Repeat 3 rounds. Post total reps or scores for 3 rounds.

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