Who says you need free weights to train your back? This high-rep, short-rest workout will allow you to move serious poundage for high reps without posing a serious challenge to your lower back or core. If you like training back on machines, try YouTube star Calum Von Moger's full program Building Von Moger: 6-Week Mass Program on BodyFit.

Machine Pump Back Day


Smith machine bent-over row
Use an underhand grip and don’t hesitate to use lifting straps.

4 sets, 10-12 reps (rest 1 min. )


Close-grip pull-down
Alternately, perform close-grip machine-assisted pull-ups.

4 sets, 10-12 reps (rest 1 min.)


Seated Row
Use a wide-grip handle with either an overhand or neutral grip.

4 sets, 12 reps (rest 1 min. )

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