Work up to a heavy but clean top set on the back squat, then take the back-off sets at about 90% of that top set. Keep the accessories controlled and crisp; scale the load or drop a set if you’re coming in tired, or use goblet/front squat variations if you want a friendlier option. Inspired by today's trends — Workout Of The Day Archive.
- 1 Back Squat
- 10 Bulgarian Split Squat
- 8 Romanian Deadlift
- 12 Hanging Knee Raise
- 15 Standing Calf Raise
EQUIPMENT
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Back Day
Seated Rear Delt Fly · Dumbbell Fly · Dumbbell Row · Gorilla Row · External Rotation · Back Shrugs
Hard Dumbbell Back Pump
1-Arm Dumbbell Row · Dumbbell Romanian Deadlift · Chest-Supported Dumbbell Row · Dumbbell Pullover · Bent-Over Dumbbell Reverse Fly
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