Rise Episode 4 – Officially cleared | Back workout

Rise Episode 4

Gabe’s officially 100% cleared, up 10-lbs in 3 weeks, and it’s time for a back workout!

In this episode, Gabe squeaks in another motorcyle track day BEFORE he’s cleared, we hit Disneyland, shoot AR15’s, get some recipes, and get a killer back workout in!

The back workout is loaded with some serious sets and also, some serious motivation. If you’ve been following along from Episode 1, Gabe’s up over 10-lbs in just 3-weeks time. Listen up and pay attention to how he did it!

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Gabe’s Week 3 Back Workout

Exercise Set DS SS Reps Rest time (min)
Wide grip lat pulldowns 1 (warm up) 20 1
2 20 2
3 18 2
4 14-16 2
5 8-12 2
Seated close grip cable row 1 20 2
2 16-18 2
3 14-16 2
4 10-12 2
Machine row 1 20 2
2 16-18 2
3 14-16 2
4 10-12 2
Straight arm pulldowns 1 20 2
2 16-18 2
3 12-14 2
Dumbbell biceps curls 1 20 1-2
2 20 1-2
Ab crunches on decline bench 1 20 or failure 1-2
2  20 or failure N/A

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Access to EVERY Body Spartan Program! 14-DAY FREE TRIAL
  • Get full access to our all of our amazing programs
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  • Full workouts
  • Triphase, polymorphic, and contest prep style training
  • Body composition tracker
$19.00 / month with a 14-day free trial