Joey Vaillancourt Fitness
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Happy New Year! 2011 Back Workout (yours free)

January 3, 2011 by Joey Vaillancourt · 1 Comment 

Happy New Year! To get you on the right track in the new year 2011, I want to share with you my full back workout that I am starting in 2011 to build muscle.
Below is a full summary of the back workout. Enjoy 

2011 Big Back Workout


Be sure to check out  Bones To Buff to read up my full muscle building program.


DeadliftWarmup (20-25)
Warmup (15-20)
Set 1 x5
Set 2 x5
Set 3 x5
Set 4 x5
Set 5 x5

Wide Grip Machine Pulldown

Wide rRip Pulldown
Wide Grip – Set 1 x12
Wide Grip – Set 2 x10
Medium Grip – Set 3 x10
Medium Grip – Set 4 x8
Close Grip – Set 5 x6

T-Bar Rows

T-Bar Row
Set 1 x12
Set 2 x10
Set 3 x8

Dumbell Pullover

**Supersetted with Chinups**

Dumbbell Pullover

Superset 1 x12
Superset 2 x12


Wide Grip Chinup

Superset 1 failure
Superset 2 failure

That’s all

Focus on progression each week by adding 5-10% to at least one set of each exercise.

The progression can be in the form of increasing the load, time under tension or volume.

Be sure to check out Bones To Buff to read up my full muscle building program.

Wait till next week, when I giveaway another FREE gift…involving 5 WORKOUTS!!!

That’s right, this is by far the BIGGEST giveaway I will have ever done. Be sure to keep an eye out next week for this awesome bonus.



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  1. tenth anniversary…

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