2017515 BuiltByScienceDailyTrainer:Day3,Back

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DAY 3
BACK

Built By Science Daily Trainer: Day 3, Back

By Mike Robertson, C.S.C.S.
Last updated: Sep 12, 2016
You might not be able to see it very well in the mirror, but your back is a chief player in every part of your physique. A great back will make you look
wider and thicker and will help you improve the functional strength of your upper body!

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Store back, it's important to work all of
To build an awesome Sales
the big muscle groups. I selected theTop 50
following Sharea specific
exercises because they each target
muscle group in your back. By putting the movements together in one workout, we'll be working the entire upper and middle back.
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FACE-PULL

The workout may only be four exercises, but resist the urge to do more. Your back muscles will get enough work, but it's still up to you to make sure
every single set is intense. Be honest about the work you're doing in the gym. If you can go harder, do it.

If chin-ups are beyond your ability level right now, that's no reason to give up on this great lat-building movement. Use a resistance band, or use a jump
and a flexed-arm hold at the top. It's that pause at the top that's really important to build muscle and improve your technique.

If you haven't already watched the back overview video, go do it! You'll learn more about why we're doing the exercises we are and how to execute them
more effectively.

Put focus and intensity into every single rep. It's back-building time!

TEMPO TRAINING
Perform the exercises below at the prescribed tempo to maximize time under tension (TUT). Tempo is shown as a series of 3 numbers, such as 3-0-1.

The first number (3) is the eccentric, or lowering, component of the lift.
The second number (0) denotes any pause at the midpoint.
The third number (1) is the concentric, or lifting, component.

Regardless of the exercise, the first number is always the eccentric and the third number is always the concentric.

BACK

1 CHIN-UP
4 sets of as many reps as possible Tempo: 3-1-1. Rest: 60-90 seconds

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2 ONE-ARM DUMBBELL ROW

3-4 sets of 10 reps Tempo: 3-1-1. Rest: 60 seconds

3 DUMBBELL INCLINE ROW

3-4 sets of 10 reps Tempo: 3-1-1. Rest: 60 seconds

4 FACE PULL (SINGLE ARM)

3-4 sets of 15 reps Tempo: 2-1-1. Rest: 60 seconds

BUILT BY SCIENCE 30-DAY STACK

SUPPORT YOUR RESULTS WITH THIS MUSCLE-BUILDING SUPPLEMENT COMBO!
GO NOW!

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ABOUT THE AUTHOR

Mike Robertson, C.S.C.S.

Mike Robertson, CSCS, has helped people from all walks of life achieve their strength, physique and performance-related goals. Learn
more.

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11 COMMENTS

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Comments

loran (Freeman Loran)

For chin up, the second number (1) denotes any pause at the midpoint,
but on the top (squeeze), or at the bottom (stretch) ?????

May 28th, 2016 Report Reply

ssdd911 (Phil Knight)

Better late than never I suppose - You'll want to be squeezing when your muscles are fully contracted - ergo pause at the top of
the chin-up, before you descend for 3 seconds.

January 5th, 2017 Report

Kels44 (Kelston Robinson)

Pull ups under 3-1-1 are killer!!
But in going hard. Week 1!

June 17th, 2015 Report Reply

sweet2def (''Oh,That Girl'')

sounds good but I cant do chin up's or press up's for **** :( i'll just do the previous exercise again

April 28th, 2014 Report Reply

reformedstudent (Andrew Adcock)

Just a reminder that the first exercise was to failure for 4 sets, and tempo-ed - so if you can squeeze out 4 sets of 10 - that is 40 chin ups with
an amazing amount of time under tension. I just did that, and it nearly killed me. I don't think meh is the response I'm having. (If that is really
too easy for you, then add weight )

The number of exercises is not as important as the effort put in and the time under tension.

Also, this first week is meant to build stability for later heavier and harder work outs. So focus on form and don't cheat - and I think you'll be
happy with the results.

April 22nd, 2014 Report Reply

Pauliita22 (Paula Villegas)

Will it help if I add more workouts to it? I usually do dead lifts, and some other workouts for the lower back. 4 exercises will get me ripped?

April 15th, 2014 Report Reply

dsoares (Daniel)
10 exercises won't get you ripped... time, dedication, and a proper diet will get you ripped

August 13th, 2014 Report

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2017515 BuiltByScienceDailyTrainer:Day3,Back

mnovak3
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I'm a little confused by the tempo training for back exercises. On chin-up for example it lists: 3-1-1. Assuming I start from the bottom (i.e. arms
extended), is the tempo, 1 second up, 1 second hold at the top, and 3 seconds to lower?
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March 24th, 2014 Report Reply

MikeySpanny (Michael Spaniol)

Yes, the lowering part should almost always be equal or longer in count than the raising portion of the lift. I don't know a
circumstance where it wouldn't be, as you would be reducing time under tension, which would minimize results.

I have found that on the last rep of the last set, going to failure -returning to resting position as slowly as is humanly possible-
makes an incredibly significant difference. Try lifting that last set in any exercise as if someone had a gun to your head and I
swear you will feel the difference the next two days!

I hope that helps.

April 2nd, 2014 Report

dsoares (Daniel)
that is correct

August 13th, 2014 Report

Lerik21
with the chin up exercise if I did it with an assisted chin up machine how many reps would i have to do or would it still be AMAP

March 7th, 2014 Report Reply

mbmoss
Anyone know what it means when it says "face pull (Single arm)" under the workout routine?

January 16th, 2014 Report Reply

AN94 (AbdelRahman Nasser)

just do it with the rope like he said in the main ((back)) video

February 10th, 2014 Report

Pepsi777 (Nav Rattan Singh)

yeah.!! its a very effective workout..!!

i had just started it 2 days ago.. am getting results from the beganing... i hope this workout will change my whole physique...!!!

January 3rd, 2014 Report Reply

Lden11 (Lindsay Denmark)

Enjoyed Day 1 & 2 workouts, but this one was just meh.

December 18th, 2013 Report Reply

mgc (John)

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2017515 BuiltByScienceDailyTrainer:Day3,Back
I hate to be "that guy" who tries to sharp shoot these proven professionals, but I have to agree. I kind of thought the chest
workout was a little meh as well.
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I'm going to extend a little faith though and follow this plan to see if the "less is more" thing works out after all.
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You are on a whole other level than I am though, maybe this program is a little too novice for you.

December 25th, 2013 Report

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