Day 10 Back

Today may be a tough workout for you. You’re 10 days deep into your diet, and this is the third large body part workout in a row for this week. You’ve got to stay on top of your nutrition and supplementation to help get you through these periods of depletion, especially if you’re not used to them.

Another great motivator should be the way your body is already starting to change. During Phase One of Operation Aesthetic you should continue to follow my recommendations for exercises, sets, and reps that are really working for you. Make small changes to my workout suggestions if you think they’ll help you better improve your physique while you’re following this Trainer series.

Go with the handles, grips, sets, and reps that work best for you. Don’t choose what’s easiest, choose what’s best. Keep in mind that you’re not trying to lift more weight or perform more reps, you’re trying to improve the appearance of your back and overall physique.


*I like to spend a lot of time on my first movement for each back workout. I do all the warm-ups I need for bent-over barbell rows, and then I get to my 6 working sets.

*Going all out with the first move primes your body for the easier moves that follow, targeting greater detail. And that’s crucial when you’re on a fat-loss program.

*Consider the benefits of performing unilateral vs. bilateral moves. Many back exercises can be executed either way. It’s good to include a unilateral movement in most back workouts. Machine rows is an example of a great move that can be performed unilaterally or with both sides at the same time.


Early morning cardio


25 minutes

Perform this session upon waking before consuming food.




Bent-over barbell rows

I like to place my feet about shoulder-width apart for this exercise.

6 SETS /12, 10, 7, 3, 15, 15 REPS

One-arm machine rows

Unilateral rows help you get a deeper stretch than the bilateral version.

4 SETS / 12, 9, 6, 15 REPS

Lat pulldowns

SUPERSET: I like to use an inward-facing grip because I feel more work in my outer lats. Choose the handle and grip that works best for you.

5 SETS / 12, 10, 7, 3, 15 REPS

Straight-arm pressdowns

SUPERSET: I bend at the waist at about a 30–45-degree angle for this move—that’s how I feel the tie-in muscles to my lats working best.

5 SETS / 12, 10, 7, 3, 15

Rack pulls

This move should feel like the top half of a deadlift. I place the weight at about mid-shin height.

5 SETS / 12, 10, 7, 3, 15 REPS


Post-Workout cardio


25 minutes

Get this in any time of the day, but it’s best immediately after your weight-training workout.


TIP:You want to get in protein during the 30–90 minute window before your workout so that you have plenty of amino acids in your system. During your workouts, your body will break down muscles—even those you aren’t working—to provide amino acids to fuel your training. Having plenty of free-floating amino acids in your system during workouts helps prevent breakdown of muscle mass.




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