Complete Heavy Back Workout | 20 for 20 Series

We're back with a complete heavy back workout from our 20 for 20 8-week Challenge. With the challenge, we follow a push, pull, legs split. The first three days are a heavy, strength emphasis with the next three days being high volume focused. 

Today, we walk you through the first heavy back workout in the challenge. At the beginning of this training block, we slow down the tempo on our heavy days to extend the time under tension. 

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Here's the workout:
1a. Chin-Up 4010 Tempo 10/8/6
1b. YTW on Rings - 3x5 each

2a. Chest Supported Row 3011 Tempo 10/8/6
2b. Incline Rear Delt Raise 12/10/8

3a. Wide Grip Lat Pulldown 12/10/8
3b. Dumbbell Pullovers 12/10/8

4a. Supinated Grip Bent Over Row 12/10/8
4b. Seated Reverse Fly 12/10/8

5. Barbell Curls 12/10/8

6.Double Arm Zottman Curls (Drop Set)
3x10/10/10

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