Shredded Back Workout

Hey ya’ll! Today I teamed up with my good friend Lindsey Rago to bring you an absolutely EXHAUSTING AND EFFECTIVE back workout.

A few months ago Lindsey packed up her things and moved to LA (raise your hand if your jealous!) *raises hand* She’s been killing it ever since. If you give this workout a try let us know how it goes, and if you love it and want more of it — reach out to Lindsey for your own personalized plan!

This back workout is high intensity and advanced. To drop the workout to an intermediate level, remove the drop sets. To drop the workout to a beginner level, remove drop sets and supersets. Select 5 of the exercises and copy the reps and sets.


  • Dropset – a drop set is when you complete one set at a desired rep range then your immediately drop the weight nearly in half and continue the movement until you reach a higher target range.
  • Superset – a superset is two exercises that are completely one right after another with no break between the two exercises at their desired rep range. Once the two exercises are complete, a rest period can be completed.

For full video of workout, find me on YouTube, Lindsey Rago.

SUPERSET (4 sets, 15, 12, 10, 8 drop 15)

Exercise 1 – Lat Pull Downs (Neutral grip)

Exercise 2 – Machine Rows (Neutral grip)
Exercise 3 – (4 sets, 15, 15, 12, 12) Dumbbell Rows

Exercise 4 – (4 sets, 18, 15, 12, 10 drop 15) High Pulls

SUPERSET (3 sets, 20,20,20)

Exercise 5 – Straight Bar Pull Downs

Exercise 6 – Bent over lateral raises

Exercise 7 – (5 sets, 15, 12, 10, 8, 6) Rack Pulls



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