Workout 101- Back Workout (Using The One Arm Lat Pulldown)

Jun 15, 2012
Workout 101- Back Workout (Using The One Arm Lat Pulldown)

Learn the Benefits of this movement and get a complete How to from Mike McErlane on the One Arm Lat Pulldown


Instructions- In the Workout Below make sure to follow the rules of the Workout that I list and spell out.

This workout is much like a circuit training set that allows you to bounce back and forth from exercise to exercise lowering the number of reps for each progressive set. The idea here is to lower each set/rep scheme but increase the weight once you move back to the same exercise.

For example in the first workout on Day 1 it would look something like this.
The Lat Pull-down one arm first cycle is 3x15. The Next is 3x12. The set of 12 make sure to increase the weight. The next time you execute the Lat pull down one arm it would be 3x10. Make sure to increase the weight again for this set/rep scheme and so on.

For Day 2- The deadlift i have the set rep scheme going up each time as you move through the workout. With this progression, DECREASE the weight each time you perform the deadlift as the reps increase each time.




Week 1

Day 1

Exercise Sets Reps Muscle Group
Pull-Up/ Chin 3 10 Back
Seated On Bench Cable Lat Pulldowns One Arm 3 15 Back
Pull-Up/ Chin 3 8 Back
Seated On Bench Cable Lat Pulldowns One Arm 3 12 Back
Pull-Up/ Chin 3 6 Back
Barbell Bent Over Wide Grip Rows Both Arms 3 10 Back
Pull-Up/ Chin 3 4 Back
Barbell Bent Over Wide Grip Rows Both Arms 3 8 Back
Pull-Up/ Chin 3 2 Back
Barbell Bent Over Wide Grip Rows Both Arms 3 6 Back
Seated On Bench Bar Lat Pulldowns 1 20 Back

Day 2

Exercise Sets Reps Muscle Group
Slanted Bench Back Extension 3 10 Back
Barbell Deadlift 3 3 Legs
Slanted Bench Back Extension 3 8 Back
Barbell Deadlift 3 5 Legs
Slanted Bench Back Extension 3 6 Back
Barbell Deadlift 3 8 Legs
Seated Cable Row 3 10 Back
Seated On Bench Cable Lat Pulldowns One Arm 3 15 Back

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