PLAN #5

BASIC BACK SUPERSET BUILDER

8 Exercises | 40–45 min

🔥 SUPERSET 1 – LAT ACTIVATION

A1. Pull-Ups / Assisted Pull-Ups – 8–12 reps
A2. Straight-Arm Pulldown – 15 reps
👉 3–4 rounds
📍 Full stretch, slow control

🔥 SUPERSET 2 – MID-BACK THICKNESS

B1. Seated Cable Row – 12 reps
B2. Chest-Supported Dumbbell Row – 10 reps
👉 3 rounds
📍 Squeeze shoulder blades

🔥 SUPERSET 3 – LOWER LAT FOCUS

C1. Close-Grip Lat Pulldown – 12 reps
C2. One-Arm Dumbbell Row – 10 reps each side
👉 3 rounds
📍 Elbows tight, pull to waist

🔥 SUPERSET 4 – UPPER + LOWER BACK FINISHER

D1. Face Pull – 15 reps
D2. Back Extension – 15 reps
👉 3 rounds
📍 Controlled movement

🧠 WHY THIS PLAN WORKS

✔ Only basic exercises – beginner friendly
✔ Supersets = high pump & intensity
✔ Lats, mid-back & lower back all covered

🚀 TRAINING TIP

Rest 30–45 sec only after each superset.
Focus on form, not heavy weight.