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June 16 - Back

Updated Jun 16, 2026 06:19 PM

Goal: wider lats + fuller rear-delt/mid/lower-trap shelf behind the shoulders.

Main win: get a real back session in even if time is tight. Prioritize the big width work first, then rows/rear delts, then biceps only if there is time.

Time-boxed version if rushed 1. Lat Pulldown — 4 sets 2. Close-Grip Pulldown — 2 sets 3. Straight-Arm Cable Pulldown — 3 sets 4. Long Pull — 4 sets 5. Face Pull OR Rear Delt Fly — 3 sets

Full version if time is fine 1. Lat Pulldown 2. Close-Grip Pulldown 3. Single-Arm Cable Lat Pulldown 4. Straight-Arm Cable Pulldown 5. Long Pull 6. Face Pull 7. Cable Rear Delt Fly / Reverse Pec Deck 8. Hammer Curl + Single-Arm Cable Curl if arms still have gas

Best targets today

Lat Pulldown: beat 90 × 10 → target 90 × 11
Close-Grip Pulldown: beat 80 × 9 → target 80 × 10
Straight-Arm Pulldown: beat 60 × 11 → target 60 × 12
Long Pull: beat 90 × 10 → target 90 × 11
Face Pull: beat 70 × 13 → target 70 × 14
Rear Delt Fly: beat 55 × 10 → target 55 × 11

Rules for today

Lats: stretch at the top, shoulders down, elbows to hips. No biceps-yanking reps.
Rows: chest tall, 1-sec squeeze, no momentum.
Rear delts: lighter, cleaner, 12–20 reps. If traps take over, lower the weight.
Because yesterday was chest, front delts/triceps may be tired; this should still be fine for back.
If low back feels cooked, skip landmine row/back raises. No hero hinge work today.

Warm-up

5 min easy bike/walk
2 light ramp sets on Lat Pulldown
1 light set Face Pull or Rear Delt Fly before working pulls

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Lat Pulldown

Visual: cached closest match — wide lat pulldown.

!320

How: Use your usual Precor/Icarian angled neutral/wide black V-shaped handle. Chest slightly up, shoulders down, neutral wrists, elbows drive toward ribs/hips. Do not lean way back or curl the handle down.

Target: last back session best was 90 × 10. Try 90 × 11 clean. If it feels ugly, own 90 × 8–10 instead.

Set	Prev Weight	Weight	Prev Reps	Reps
1	80	80	10	10
2	80	90	11	10
3	90	90	10	10
4	90	100	6	4

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Close Grip Lat Pulldown

Visual: cached closest match — close-grip front lat pulldown.

!320

How: Use your padded neutral close-grip attachment. Neutral wrists, neck long, shoulders down, elbows down/in. Do not turn it into a curl.

Target: last best was 80 × 9. Try 80 × 10, or 70 × 12 if 80 is too grindy.

Set	Prev Weight	Weight	Prev Reps	Reps
1	80	80	9	10
2	70	80	10	10

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Single-Arm Cable Lat Pulldown — Width Focus

Visual: MuscleWiki lat cable exercises. Use a single D-handle from high cable.

How: Kneel or stand slightly back from the cable. Start with a big lat stretch overhead, shoulder down, then drive elbow toward hip/pocket. Ribs down; no torso twist to cheat the finish.

Target: last session got up to 60 × 10. Keep this controlled. Beat it only if you can feel lower/outer lat, not biceps.

Set	Prev Weight	Prev Reps
1	60	10
2	40	12
3	50	12

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Straight-Arm Cable Pulldown — Lat Width Add

Visual: cached closest match — rope straight-arm pulldown.

!320

How: Slight hip hinge, arms mostly straight, shoulders down. Pull rope/bar from eye level to thighs by driving lats, not triceps.

Target: last best was 60 × 11. Try 60 × 12 if lats stay locked in.

Set	Prev Weight	Weight	Prev Reps	Reps
1	50	50	10	10
2	60	60	10	10
3	60	60	11	10

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Long Pull

Visual: cached closest match — seated cable row.

!320

How: Chest up, pull elbows back, pause at the body. Do not round forward and yank.

Target: last two back sessions were flat at 90 × 10. Try one clean 90 × 11 set.

Set	Prev Weight	Weight	Prev Reps	Reps
1	80	80	10	10
2	80	90	10	10
3	90	90	10	10
4	90	100	10	7

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Face Pull

Visual: MuscleWiki rear/shoulder cable exercises. No exact cached GIF; use strict form.

How: Pull toward face/forehead, elbows high-ish, rotate thumbs back. Think rear delts + lower traps, not upper-trap shrug.

Target: last best was 70 × 13. Try 70 × 14, or hold 70 and make all reps cleaner.

Set	Prev Weight	Weight	Prev Reps	Reps
1	70	50	12	10
2	60	80	10	10
3	70	80	10	10
4	70	90	13	7

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Cable Rear Delt Fly / Reverse Pec Deck — Shelf Builder

Visual: MuscleWiki rear/shoulder cable exercises. Use reverse pec deck if cables are busy.

How: Soft elbows, pull out and slightly back. Keep traps down. Stop when rear delts finish the rep; do not crank shoulders behind you.

Target: last best was 55 × 10. Try 55 × 11, or use 40–50 for cleaner 12–20 reps.

Set	Prev Weight	Prev Reps
1	40	10
2	40	10
3	55	10

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Bent Over Landmine Row — Optional

Skip unless low back feels good and you still have time. This is optional today, not the main win.

Set	Prev Weight	Prev Reps
1	45	10
2	55	10
3	60	10
4	65	8

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Back Raises — Optional lower-back prehab

Only if lower back feels good. Bodyweight, controlled, not a max-effort finisher.

Set	Prev Weight	Prev Reps
1	bodyweight	10
2	bodyweight	10
3	bodyweight	10

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Dumbbell Hammer Curl — Optional Arm Width Builder

Do this only if time is fine. Neutral grip, elbows pinned, no swinging.

Target: last session 20 × 10. Try 20 × 11–12 or 25s for clean 8s.

Set	Prev Weight	Weight	Prev Reps	Reps
1	20	20	10	10
2	20	25	10	10
3	15	20	10	9

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Single Arm Cable Curls — Optional Biceps Tension

Strict reps, full stretch, hard squeeze. Skip if the session is already long.

Set	Prev Weight	Weight	Prev Reps	Reps
1	25	20	10	10
2	20	25	10	10
3	15	25	10	10

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Source: June 10 - Back