Please review the first article in this series which contains a lot of necessary explanation and theory. Even if you've read it before, review it again; it'll save you questions and mistakes. With that said, let's plow into an incredibly important workout: Back. I say this for two reasons. First, as a Physical Therapist, I'll never be able to look at any training design or exercise without filtering it through my physical medicine mentality. Back workouts should strengthen, not degenerate your spine. Form is always the primary consideration. Second, as a pro bodybuilder, I know you'll never be successful without an excellent back. Whatever genetics you have, you have to maximize them from the rear.

I use deadlifts for the core strength movement done once every two weeks. Nothing in my mind can replace the deadlift; it is coequal with the squat for your body. You can use a Trap Bar to be a little safer with your low back. This naturally keeps the weight closer to your center of gravity and will still affect every muscle in your back though it mimics a squat. A conventional deadlift will work your low back a little more due to being more horizontal at the bottom of the movement, but the work also causes more strain to that area. The sumo deadlift will bring your adductors and glutes into the movement a little more. Whichever you prefer, attack it with a power lifter's mentality. You have to be safe (keep your head up, butt down, belt on your heavier sets) but you want to increase your strength. This non-linear periodization model, by definition, dictates we go for strength. In another format, you may want to do more reps and less weight to �feel� more of your lats working and emphasize conditioning of your low back. But here, it's all about effort. I deviate from the 5/5/5/2 rep scheme after warm-ups (as I explained with squats) for a safety reason. The reversal of the deadlift at the bottom is where the toughest sheer forces are for your spine and soft tissue strain of your upper back. I would still have you warm up well, but we'll do more singles at the top of the pyramid such as this:

bar x 20

95 x 20

135 x 15

185 x 10

225 x 5

275 x 5

315 x 5

355 x 1

405 x 1

This would be a typical pattern, but use your own judgment based on experience, strength, and orthopedic health factors. I would then move on to one machine row exercise and do about 4-5 sets ending with a set in the 4-6 rep range. For Biceps, I would use something like the standing barbell curl as a tracked core exercise, but don't worry as much about increasing strength every week if it means you compromise your form. I would stick to just 5-6 sets including warm-ups and then you're done after hitting a 2 rep finishing set to failure.

The next week is your high-intensity week. This is where you get to do a lot of exercises and sets after such a structured strength week. You can change your workouts each time if you like, but here would be an example:

One arm dumbbell rows 6-7 sets finishing with a 4-6 rep set

Pulldowns 4-5 sets finishing in the 4-6 rep range

Chins one set to failure

Shrugs 4-5 sets

Hyper extensions and reverse hypers 3-4 sets

You can use some super-setting or other intensity techniques, just make sure you finish within 45 minutes. There's no set pattern to the exercise selection or implementation. Do two exercises for biceps such as alternating, supinating dumbbell curls and hammer curls for intense, slightly higher rep sets than the previous workout.

So there you have it. One heavy, slower paced core week designed for strength and massive hormonal support, and one for more lat work in a high-intensity format. As I said with legs, you should feel fresh and recovered every time you are hitting a strength movement and your numbers on paper should show it!