Full Workout Routine
Conv./ Sumo Deadlift Warm-up Warm-up
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Deadlift Warm-up Set 1
Weight: if you can do 6 reps with 4 plates of 10kg each on each side, place 1 plate of 10kg per side for a warm-up. *Choose between the conventional and sumo deadlift. The variation you choose remains the same for the following 2 working sets (round 2).
Reps: 20 -
Rest: 1m 30s
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Deadlift Warm-up Set 2
Weight: if you can do 6 reps with 4 plates of 10kg each on each side, place 15kg plates per side for a warm-up.
Reps: 15 -
Rest: 1m 30s
Deadlift Round 1
Additional Videos
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Feet position: Deadlift
Feet position for the sumo and conventional deadlift. -
Muscles engaged: 3 deadlift variations
Learn the difference in muscle engagement for the sumo, conventional, and Romanian deadlift.
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Deadlift - Set 1
Weight: not too heavy, but heavier than the warm-up sets (example: 20kg plates per side). *Choose between the conventional and sumo deadlift.
Reps: 10 -
Rest: 1m 30s
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Deadlift - Set 2
Weight: heavier (example: 25kg plates per side).
Reps: 8 -
Rest: 1m 30s
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Deadlift - Set 3
Weight: heavier (example: 30kg plates per side).
Reps: 8 -
Rest: 1m 30s
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Deadlift - Set 4
Weight: heavier (example: 35kg plates per side).
Reps: 6 -
Rest: 1m 30s
Barbell Row - Set 1 Round 2
Additional Videos
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How to: barbell row (both variations)
You will learn the proper form for both the underhand and the overhand barbell row.
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Barbell Row - Set 1
Weight: not too heavy (example: 10kg plates per side). *You can choose between the underhand and the overhand grip. The one you choose remains the same for all the following sets.
Reps: 12 -
Rest: 1m 30s
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Barbell Row - Set 2
Weight: slightly heavier (example: 15kg plates per side).
Reps: 12 -
Rest: 1m 30s
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Barbell Row - Set 3
Weight: slightly heavier (example: 20kg plates per side).
Reps: 10 -
Rest: 1m 30s
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Barbell Row - Set 4
Weight: slightly heavier (example: 25kg plates per side).
Reps: 10 -
Rest: 1m 30s
Single arm Lat Pulldown Round 3
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Single arm Lat Pulldown - Set 1
Weight: not too heavy (example: 15kg). *With too heavy weights, you will not be able to squeeze the lower latissimus at the end of a positive rep and will most probably engage the biceps.
Reps: 15 per arm -
Rest: 2 m
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Single arm Lat Pulldown - Set 2
Weight: slightly heavier (example: 20kg). *With too heavy weights, you will not be able to squeeze the lower latissimus at the end of a positive rep and will most probably engage the biceps.
Reps: 12 per arm -
Rest: 2 m
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Single arm Lat Pulldown - Set 3
Weight: slightly heavier (example: 25kg). If you do not feel latissimus contracting, and it is too heavy for you, lower the weight in the middle of the set.
Reps: 12 per arm -
Rest: 2 m
Seated Cable Row Round 4
Additional Videos
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Seated Cable Row - 3 general Tips
Here are 3 basic tips for the cable seated row. If you do not follow these basic tips, you will not engage the back to the max. Important: with too heavy weights and cheating, you will not grow a big back. If you cannot squeeze the back at the end and perform those 3 tips, the weight is too heavy for you.
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Seated Cable Row - Set 1
Weight: not too heavy (example: 30kg). *Watch an additional video above ! People make mistakes here with too heavy weights! With too heavy weights, you will not be able to retract shoulder blades to the max at the end of a positive rep, and also, you will not be able to push the chest up and shoulder behind the chest at the end of a positive rep. The result is low back engagement.
Reps: 12 -
Rest: 1m 30s
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Seated Cable Row - Set 2
Weight: slightly heavier (example: 35kg). *Watch an additional video above !
Reps: 10 -
Rest: 1m 30s
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Seated Cable Row - Set 3
Weight: slightly heavier (example: 40kg). *Watch an additional video above !
Reps: 10 -
Rest: 1m 30s
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Seated Cable Row - Set 4
Weight: slightly heavier (example: 45kg). *Watch an additional video above !
Reps: 8 - 10 -
Rest: 1m 30s
Straight Arm Lat Pulldown Round 5
Additional Videos
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Straight Arm Rope Pulldown - in details
Here is everything you need to know about this exercise in under 1 minute.
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Straight Arm Lat Pulldown - Set 1
Weight: not too heavy (example: 12kg).
Reps: 12 -
Rest: 1 m
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Straight Arm Lat Pulldown - Set 2
Weight: slightly heavier (example: 15kg).
Reps: 10 -
Rest: 1 m
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Straight Arm Lat Pulldown - Set 3
Weight: slightly heavier (example: 17kg).
Reps: 10 -
Rest: 1 m
Dumbbell Row Round 6
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DB Row - Set 1
Weight: not too heavy DB (example: 12kg dumbbell). *If you grab a heavy DB, you will not be able to perform the tips mentioned in the video, and you will not engage the latissimus to the maximum.
Reps: 12 per arm -
Rest: 1m 30s
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DB Row - Set 2
Weight: slightly heavier DB (example: 15kg dumbbell).
Reps: 10 per arm -
Rest: 1m 30s
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DB Row - Set 3
Weight: same DB as in the previous 2nd set (example: 15kg dumbbell).
Reps: 10 per arm -
Rest: 1m 30s
Featured Workouts
Explore Workouts
Back workout, where we let you choose between 2 variations in the first 2 exercises.
In this back workout, we let you choose between 2 variations in the first 2 exercises. You can choose whichever you like.
The Routine
1st exercise: You can choose between a conventional and sumo deadlift. We attached 2 additional videos where you can see how to sand properly for both variations and which muscle parts both types of deadlift engage.
2nd exercise: you can choose between the overhand and underhand grip of the barbell row. We attached an additional video where you will learn the proper form of both exercises and what mistakes to avoid.
The workout consists of 4 more exercises, so, including the previous 2, it is 6 in total. There are no supersets, drop sets, or any other advanced techniques, so if you are a beginner, or you have less experience, this is a perfect workout for you.
Equipment used: standard equipment (all gyms have this kind of equipment).
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