In today’s Training Vlog, I take you through my back workout for this week (taken from Week 2 of my 30 Day Kingslayer Training Program). This workout is primarily focused on strength and power, plus posterior chain development.
Warmup: 10 minutes on stationary bike + shoulder rotations.
1. Pull-ups (with various grips) 100 total reps. You can use whatever grip you’d like – as an example, if you want to complete all 100 reps with a neutral grip that is ok. Also, if you want to complete all 100 reps with a regular grip, or a combo of several grips that works as well. Depending on your training level, you may want to incorporate several variations. Here is a basic list of pull-up variations to help spark your creativity: (Neutral Grip, Regular Grip, Wide Grip, Weighted, Archer, Clap, Cliffhangers, Muscle Ups, Towel, Chins, etc).
2. Deadlifts 5×5 at 80% 1RM
3. Prowler Pushes *Add 200-300 pounds of weight and push for 30-50 yards as fast as you can. Repeat for 6 total sets.
Pro Tip: if you do not have a Prowler at your gym, you can simply place a 45 pound plate on the ground and push that instead.
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Remember, never be afraid to think outside of the box and come up with your own creative workout ideas.
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