Thursday: Back

There are many different machines that are available for training back that suit Max-OT style training very well. However, not everyone has access to these different machines. It’s no big deal. Free weight still remains king. I will keep this workout slanted toward commonly available equipment.

Exercise Sets Reps *
Lat Pull-downs (in front) 3 4 to 6
Seated Cable Rows
(There are many different shaped attachments you can use. The most effective – the straight bar)
2 4 to 6
Good Mornings 2 4 to 6
Hyper Extensions (Weighted) 2 4 to 6

* Remember, the weight you use should be light enough to do four reps, but heavy enough so you can’t do more than 6 reps. Each set should be done to positive failure.


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