Day 11:Back

I’ve already lost a couple pounds, but my muscles look really full. That’s one of the goals of Project Inferno. Make sure you keep your calories and macros in the right range for your bodyweight, and make sure you take in all of your Kaged Muscle supplements. That’s especially crucial when you get up in the morning and before and during workouts to ensure you have the energy you need to train with intensity and then recover while you’re cutting calories.

Today’s back workout begins with Hammer Strength pulldown (aka, machine high row). I perform a lot of sets with high reps to continue my D week pumps while I’m dieting. I like to begin my back workouts with a pulldown move—I feel any form of machine pulldowns opens up my scapula and pumps blood into my back to prepare my for heavier moves without risking injury. Make sure you’re sipping on your IN-KAGED throughout this workout—you’re going to need it!

Then I go to seated cable rows using an EZ-bar with an underhand grip to work the lower lats. I like to use a box set up to change up the angle slightly to better target my lower lats, but you can use the machine’s bench if you prefer. The third exercise in this workout is bent-over barbell rows with a variation: I use a supported set up so that I don’t involve my legs at all—it’s all back. Then I stop each rep at full extension so there’s no momentum, and it’s all upper back. I call these Hosstile rows.

For the fourth move, I set up an incline bench because I want my body to tilt forward rather than leaning back. Why? Because people tend to overemphasize their upper lats. This position works the lower lats. Try it this way and you’ll feel a big difference.


Download the Workout


Morning cardio



Perform 40 minutes before consuming food


Hammer Strength pulldowns 8 Sets x 10-15 Reps
Seated cable rows 4 Sets x 15 Reps
Hosstile rows 
(supported barbell rows)
4 Sets x 8-12 Reps
Supported close-grip cable pulldowns 4 Sets x 20 Reps

Post-workout cardio



Perform 25 minutes immediately after weight-training or add this session later in the evening



Keep in mind that there are a lot of moving parts to the back. You need to hit this muscle group from a variety of angles. You need to work your traps, lats, rhomboids and teres major. Pulldowns hit the outsides. Cable rows hit the lower lats. Smith machine rows hit upper back, and then you should finish the workout with close-grip cable pulldowns to hit the center of the back.

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