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Another program highlight! This time we are sharing Day 1 of our Grow Your Wings- Back Focused Program, which is part of our Total Body Love series.

This back specialization program is designed with intermediate – advanced gym-goers in mind. While this program has an emphasis on back, it does not dismiss the rest of your body. This program includes upper body and core each week that assists in maintaining your other muscle groups in the development of Total Body Love.

Now, get to work with your free sample of Grow Your Wings below! 

Grow Your Wings (Back Specialization) – Day 1

Wide Grip Pull Up- 3 sets x 6-8 reps (Rest 90 sec between sets)
Wide Grip Pull Up- 1 set x AMRAP
*AMRAP = As many reps as possible without breaks

Cable Seated Close Grip Row – 3 sets x 6-8 reps (Rest 90 sec between sets)
Cable Seated Close Grip Row – 1 set x AMRAP (use same weight as first three sets)
*AMRAP = As many reps as possible without breaks

Dumbbell Single Arm Bent Over Row- 3 sets x 8-10 reps per arm (Rest 90 sec between sets)

Face Pull – 3 sets x 8-10 reps (Rest 90 sec between sets)

Barbell Bicep Curl- 3 sets x 8-10 reps (Rest 90 sec between sets)

Push Up – 3 sets x 10-12 reps (Rest 90 sec between sets)

Hyperextension Roman Chair Back Extension- 3 sets x 10-12 reps (Rest 90 sec between sets)

Interested in more? Would you like video demonstrations for the listed exercises? How about weekly accountability? Grow Your Wings, along with our other programs are delivered via the AB’s Fitness App that includes all of the above, access to our exclusive fitness community where you can ask us questions, share your progress and more! 

Check out all of our AB’s Fitness App Based programs here!

Save the photo below to take this workout with you!