Free Shipping on All U.S. Orders

Back Week 9

This week’s workout for back is the same as Week 1, but you’ll follow the same exercises, reps, and sets. However, you’ll be considerably stronger at this point, so you should increase the weights to accommodate for this improvement with every exercise.


* In addition to increasing weight, you’ll also reduce rest periods between sets to 90 seconds for all exercises.

* When you perform deadlifts, remember to go all the way down until the plates touch the ground.

* This workout, especially deadlifts, pumps up testosterone and growth hormone for better overall growth.




Lats pulldowns

4 SETS / 10 REPS

Rest 90 seconds between sets

Reverse-grip pulldowns

4 SETS / 10 REPS

Use straps if needed to emphasize back over forearms and grip

Barbell bent-over rows

4 SETS / 10 REPS

Rest 90 seconds between sets

Single-arm dumbbell rows

4 SETS / 10 REPS

Rest 90 seconds between sets


4 SETS / 10 REPS

Rest 90 seconds between sets


TIP: Remember to visualize your back muscles as you perform every rep. Study the anatomy chart provided to better understand how each muscle in your back works and emphasize those that are weakest in your physique. At this point in Shattered! you should have a better sense of where your back weaknesses lie.

Check out my video for detailed tips on how to perform each exercise.

Sign Up & Save