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The Warrior Fit Workout: Back

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The Warrior Fit Workout: Back and Lats
The Warrior Fit Workout: Back and Lats

Get Warrior Fit with this program that will push your body to the brink with a barrage of muscle-blasting moves.

How it Works

The workout is designed for body recomposition—gaining muscle while losing fat. To do that, you’ll hit various muscle groups throughout the week and work at a rapid pace to promote muscle gain and fat burning. In this comprehensive training program, you’ll work out six consecutive days per week, targeting each major muscle group on a selected day. Along with using the most effective, muscle-building exercises, you’ll also be incorporating a variety of proven lifting techniques like drop sets and super sets to help accelerate your size and strength gains.

Perform each A and B exercise pairing as a super set, going back and forth between the two moves one set at a time.

Jamie credits the development of his lats, a key element of his bodybuilding physique, to the numerous pullups he was required to do during Navy Seal training.

Continue the workout: Legs >>

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Routine

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The Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 30

Warrior Fit Lat Pulldown

Equipment
Sets
4
Reps
15
Rest
--
Super set with Pullups
Exercise 2 of 30

Warrior Fit Pullup

Equipment
Sets
4
Reps
to failure
Rest
90 sec
Exercise 3 of 30

Warrior Fit Dumbbell Row

Equipment
Sets
4
Reps
15 (each arm)
Rest
60 sec
Exercise 4 of 30

Warrior Fit Behind-the-Head Lat Pulldown

Equipment
Sets
4
Reps
15
Rest
60 sec
Exercise 5 of 30

Warrior Fit Iso Lat Pull Machine

Equipment
Sets
4
Reps
25 (each arm)
Rest
90 sec
DROP SET: First set to failure with a load that allows you 10 reps. Then drop to a lighter weight that allows you to rep out until you get 25 total reps. That’s one set.
Exercise 6 of 30

Warrior Fit Cable Row

Equipment
Sets
4
Reps
15 (each arm)
Rest
60 sec
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