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September 20 - Back
Updated Sep 20, 2026 04:59 PM
Overall goal: build a wider, thicker back while keeping the session focused and recoverable. Prioritize lat width, mid-back thickness, and the rear-delt shelf.
Main win: complete the three main pulls with clean form. Match the previous work before forcing progression after the layoff.
Rules today
- Do 5 minutes of easy cardio, then 2 light ramp-up sets on Lat Pulldown; do not log them.
- Leave 1–2 clean reps in reserve on early sets.
- Vertical pulls: shoulders down, neutral wrists, elbows toward ribs or hips.
- Rows: still torso, controlled return, one-second squeeze.
- If energy drops, cut Face Pull first, then Hammer Curls, before cutting a main pull.
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Lat Pulldown — Main Width Lift
Visual: cached closest match — wide lat pulldown.
!320
How: use your usual Precor/Icarian angled neutral-wide handle. Chest slightly up, shoulders down, neutral wrists, and elbows toward ribs or hips. Do not lean far back.
Target today: 3 sets × 8–12. Start around 80–90. Match the previous clean numbers before trying to progress.
| Set | Prev Weight | Weight | Prev Reps | Reps |
|---|---|---|---|---|
| 1 | 80 | 70 | 15 | 12 |
| 2 | 90 | 80 | 10 | 15 |
| 3 | 100 | 90 | 8 | 10 |
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Single-Arm Cable Lat Pulldown — Width Focus
Visual: single-arm cable lat example
How: full overhead stretch, shoulder down, ribs controlled, and elbow toward the hip. Keep both sides honest with no torso twist.
Target today: 2 sets × 8–12 per side. Start at 60 and use 70 only while control stays clean.
| Set | Prev Weight | Weight | Prev Reps | Reps |
|---|---|---|---|---|
| 1 | 70 | 70 | 8 | 10 |
| 2 | 60 | 70 | 10 | 10 |
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Seated Long Pull — Mid-Back Thickness
Visual: cached closest match — seated cable row.
!320
How: chest tall, shoulders down, pull elbows back, pause at the body, and return under control. Do not round forward and yank.
Target today: 3 sets × 8–12. Use 75–85 for clean reps and establish a current baseline.
| Set | Prev Weight | Weight | Prev Reps | Reps |
|---|---|---|---|---|
| 1 | 85 | 70 | 8 | 10 |
| 2 | 75 | 80 | 10 | 10 |
| 3 | 75 | 90 | 10 | 10 |
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Face Pull — Rear Delts and Upper Back
How: use a rope, pull toward the forehead, keep the neck long, and rotate the thumbs back without shrugging.
Target today: 2 controlled sets × 12–15 around 60–70. Keep it light enough to feel the rear delts and upper back rather than the arms.
| Set | Prev Weight | Weight | Prev Reps | Reps |
|---|---|---|---|---|
| 1 | 60 | 60 | 10 | 10 |
| 2 | 70 | 80 | 10 | 10 |
| 3 | 80 | 10 |
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Dumbbell Hammer Curl — Arm Width Builder
How: neutral grip, elbows pinned near your sides, and no swinging. Lower each rep under control.
Target today: 2 sets × 8–12. Start at 20; use 25 only if the first set stays strict after all the pulling.
| Set | Prev Weight | Weight | Prev Reps | Reps |
|---|---|---|---|---|
| 1 | 20 | 10 | ||
| 2 | 20 | 10 |
If short on time
1. Lat Pulldown — 3 sets 2. Single-Arm Cable Lat Pulldown — 2 sets 3. Seated Long Pull — 3 sets
Cut Face Pull first, then Hammer Curls. Protect the three main back movements.
Source: August 31 - Back · Progress reference: August 2026 - Workout Stats