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Demon Back Lv1: Week1 Week2 Week3 Week4 Week5 Week6 Week7 Week8

This document outlines a 12 week back workout program that progresses in intensity. It includes exercises like pull ups, barbell rows, lat pulldowns, cable rows, and face pulls. Each week increases the weight and decreases reps over 3 sets for core lifts. Accessory exercises similarly progress weekly in weight and reps. The program repeats weeks 9-12 at a higher intensity.

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Severi Nurminen
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1K views1 page

Demon Back Lv1: Week1 Week2 Week3 Week4 Week5 Week6 Week7 Week8

This document outlines a 12 week back workout program that progresses in intensity. It includes exercises like pull ups, barbell rows, lat pulldowns, cable rows, and face pulls. Each week increases the weight and decreases reps over 3 sets for core lifts. Accessory exercises similarly progress weekly in weight and reps. The program repeats weeks 9-12 at a higher intensity.

Uploaded by

Severi Nurminen
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Demon back Lv1

week1 week2 week3 week4 week5 week6 week7 week8

Pre-Workout Pre-Workout
Pull ups pronated 3 to 10 3 to 10 3 to 10 3 to 10 pull ups Pronated 3 to 10 3 to 10 3 to 10 3 to 10

Core Lifts Sets Reps %max Sets Reps Wt Sets Reps Wt Sets Reps Wt Core Lifts Sets Reps %msx Sets Reps Wt Sets Reps Wt Sets Reps Wt
3 12reps 60% 3 12reps 60% 3 12reps 60% 4 10reps 65 4 10 70% 4 10 70% 4 10 70% 5 10 70%
Barbell Row Barbell row Subnated
3 10reps 65% 3 10reps 65% 3 8reps 70% 4 8reps 70% 3 5to8 80% 3 5to8 80% 3 5to8 75% 4 5to8 80%
3 8reps 70% 3 8reps 70% 3 5reps 75% 3 5reps 80% 2 3to5 90% 2 3to5 90% 2 3to5 80% 3 3to5 90%
3 12 60% 3 12 60% 3 12 65% 4 10reps 65% 3 12 70% 3 12 70% 3 12 70% 4 12 70%
Lat pulldown Lat pull down Subnated
3 10 65% 3 10 65% 3 10 75% 4 8reps 75% 3 8 75% 3 8 75% 3 8to10 75% 4 8to10 80%
3 8 70% 3 8 70% 3 5 80% 3 6reps 80% 3 5 80% 3 5 80% 3 3 80% 4 3 90%
3 12 60% 3 12 60% 3 12 65% 4 10reps 65% 4 12 60% 4 10 70% 4 10to8 70% 5 12 60%
cable Back Row REVERSE INCLINE DUMBBELL ROW
3 10 65% 3 10 65% 3 10 75% 4 8reps 75% 3 10 70% 3 8 75% 3 8to6 75% 4 10 70%
3 8 70% 3 8 70% 3 5to8 85% 3 5reps 80% 2 8 75% 2 6 80% 2 6to4 80% 3 8 75%
Face Pulls 3 5to9 3 12 3 12 4 10reps single arm cable row 3 12 65% 3 8to15 65% 3 3to9 75% 3 12 70%
3 5to10 3 10 3 10 4 8reps supine row 3 10 3 8to16 3 3to10 3 10
straight arm pulldown 3 5to11 3 12 3 12 3 6reps
single arm Dumbell row 3 5to12 3 10 3 10 4 10reps
3 5to13 3 8 3 8 3 8reps

Post Workout Post Workout

week9 week10 week11 week12

Pre-Workout
pull ups pronated 3 to 10 3 t0 10 3 to 10 3 to 10

Core Lifts Sets Reps Wt Sets Reps Wt Sets Reps Wt Sets Reps Wt
3 12 60% 3 8 70% 3 8 70% 4 8 70%
Cable back rows
3 10 65% 3 6 75% 3 6 75% 3 6 75%
3 8reps 70% 3 3to4 80% 3 3to4 80% 3 3to4 80%
3 12 60% 3 12 65% 3 12 65% 4 12 65%
Lat pull down
3 10 reps 70% 3 6to8 75% 3 6to8 75% 3 6to8 75%
3 8reps 75% 3 4 to 6 85% 3 4 to 6 85% 3 4 to 6 85%
3 8 70% 3 8 70% 3 8 70% 4 8 70%
Barbell Back Row
3 4to6 80% 3 4to6 80% 3 4to6 80% 3 4to6 80%
3 1to3 90% 3 1to3 90% 3 1to3 90% 3 1to3 90%
Cable rows subnated 3 12 60% 3 12 60% 3 8 70% 4 8 70%
3 10 65% 3 10 65% 3 6 75% 3 4to6 80%
3 8 70% 3 8 70% 3 4 80% 3 3 85%
Straight Arm pulldown 5 12 5 12 5 12 5 12

Post Workout

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