Raphael’s Old Workout

Raphael F., from Teaneck, NJ, sent us his back workout to review. Here’s what we got:

Romanian Deadlift
Sets: 4  Reps: 8–12

Bentover Row
Sets: 4  Reps: 8–12

Leg Curl
Sets: 4  Reps: 8–12

Dumbbell Row
Sets: 4  Reps: 8–12

Calf Raise on Leg Press
Sets: 4  Reps: 8–12

M&F Rating: B

See the upgraded workout on next page

Raphael’s New Workout

Our Advice: 

It looks like by “back” you mean training the entire back side of your body. That’s fine, but you should choose exercises to hit the widest range of muscle fibers. Start off with a standard deadlift, as that will increase your strength more quickly, boost testosterone levels, and eliminate the need for the RDL. If doing full-range deadlifts is too hard on your back, try pulling off mats or a rack. Also, switch the dumbbell row to a pullup for more variety.

Deadlift
Sets: 5  Reps: 3–5

Bentover Row
Sets: 4  Reps: 8–12

Leg Curl
Sets: 4  Reps: 8–12

Pullup
Sets: 4  Reps: As many aas possible

Calf Raise on Leg Press
Sets: 3  Reps: 25

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