Day 3 - Back - Mike Thurston's 5 Day Split

Trainer: Mike Thurston

Fitness Model Mike Thurston has an impressive back, thanks to hard training for all parts of the back, covering both width and density. Here's his full Back Workout, which you can follow as part of his full Five Day Split series exclusive to Fit Media.

Here's the full sets and reps for this workout.

Wide Grip Pull Ups

4 sets, reps

As many reps as possible, but not to failure

BENT OVER ROW VARIATION SUPPORTED Bent Over Row Variation Supported

Low reps but go heavy

4 sets 7-9 reps
T BAR ROW T Bar Row

Superset with Dumbbell Pullbacks

4 sets 10-12 reps
Dumbbell Pullbacks

4 sets, 10-12 reps

Alternating Cable Pull Downs

3 sets, 10 reps (Reps per arm)

DEADLIFT Deadlift

Combine with Shrugs

3 sets 10-12 reps
BARBELL SHRUGS Barbell Shrugs
3 sets 10-12 reps
SEATED CABLE ROW Seated Cable Row

Alternate arms

3 sets 10-12 reps
Rear Delt Flys On Incline Bench

3 sets, 20-30 reps

Partial reps throughout

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