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build_muscle · strength · intermediate

Back Focus

by Andrey Skoromny

9-week back specialization with rows, pulldowns, deadlifts, and pullover work. Builds width and thickness across the upper and lower back.

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Structure

Mesocycle 1

5 cycles
day 1
Day 1
day 2
Day 2
day 3
Day 3
day 4
Day 4
day 5
Day 5

Mesocycle 2

4 cycles
day 1
Day 1
day 2
Day 2
day 3
Day 3
day 4
Day 4
day 5
Day 5

Sample session

6 exercises · 48 min · ~240 kcal

A peek inside Day 1 of Back Focus. Tap any exercise to watch the form-cue clip — the same demo your coach surfaces during the session.

01 · back

Assisted pull-ups

Подтягивания (в гравитроне)

3x10 · RPE 10

02 · chest

Smith machine bench press

Жим лежа в Смите

3х10 · RPE 7

03 · chest

Incline barbell bench press (30°)

Жим штанги лежа на наклонной скамье 30 градусов

3х12 · RPE 8

04 · chest

Cable crossover

Кроссовер

2x15 · RPE 7

05 · chest

Hammer Strength chest press

Жим в хаммере

2x20 · RPE 7

06 · core

Hanging leg raise

Подъемы ног в висе

3х15 · RPE 8

ready when you are

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