Ox 51
Musclechemistry Guru
MS. OLYMPIA’S BACK
Learn how Iris Kyle built her O-winning back.
November 25, 2010
FLEXONLINE.COM
How to train back with Ms. O, Iris Kyle, who won her sixth Ms. Olympia bodybuilding title in September.
IRIS ON MIXING IT UP
“For back, I always warmup with pullups, but after that I don’t have a particular order for my exercises. It depends on how I feel and what I did last time. In the routine here, I’ll almost always do the first four exercises, but they may not be in this order, and the T-bar rows are optional. I’ll add a fifth exercise like T-bars at the end if I feel I still have a little work to do that day.”
<TABLE class=exercise><THEAD><TR><TD colSpan=4>IRIS’ BACK ROUTINE
</TD></TR></THEAD><TBODY><TR><TH>EXERCISE </TH><TH>SETS </TH><TH>REPS </TH></TR><TR class=even><TD>Front pulldowns </TD><TD>4 </TD><TD>10-12 </TD></TR><TR class=even><TD>Low cable rows </TD><TD>4 </TD><TD>10-12 </TD></TR><TR class=even><TD>One-arm dumbbell rows </TD><TD>4 </TD><TD>10-12 </TD></TR><TR class=even><TD>Deadlifts </TD><TD>4 </TD><TD>15-10 </TD></TR><TR class=even><TD>T-bar rows (optional) </TD><TD>4 </TD><TD>10-12 </TD></TR></TBODY></TABLE>
Learn how Iris Kyle built her O-winning back.
November 25, 2010
FLEXONLINE.COM
How to train back with Ms. O, Iris Kyle, who won her sixth Ms. Olympia bodybuilding title in September.
IRIS ON MIXING IT UP
“For back, I always warmup with pullups, but after that I don’t have a particular order for my exercises. It depends on how I feel and what I did last time. In the routine here, I’ll almost always do the first four exercises, but they may not be in this order, and the T-bar rows are optional. I’ll add a fifth exercise like T-bars at the end if I feel I still have a little work to do that day.”
<TABLE class=exercise><THEAD><TR><TD colSpan=4>IRIS’ BACK ROUTINE
</TD></TR></THEAD><TBODY><TR><TH>EXERCISE </TH><TH>SETS </TH><TH>REPS </TH></TR><TR class=even><TD>Front pulldowns </TD><TD>4 </TD><TD>10-12 </TD></TR><TR class=even><TD>Low cable rows </TD><TD>4 </TD><TD>10-12 </TD></TR><TR class=even><TD>One-arm dumbbell rows </TD><TD>4 </TD><TD>10-12 </TD></TR><TR class=even><TD>Deadlifts </TD><TD>4 </TD><TD>15-10 </TD></TR><TR class=even><TD>T-bar rows (optional) </TD><TD>4 </TD><TD>10-12 </TD></TR></TBODY></TABLE>
