Your back day includes a brief warm-up. We suggest rowing. If unable, try elliptical machine or an easy jog. Stretch: One-Handed Hang This says 2 sets, meaning one set of hanging stretch for 30-seconds and then switch arms for another 30-second stretch. Program The session includes 8 total sets of back exercises spread across 3 different exercises. This routine is a single session that focuses exclusively on working the back. The workout should take you about 30-minutes to finish. Check out the the other single session workouts that are similar in design to this back session. There is a leg, shoulder, chest and arm & core day which like this session was designed to get you in/out of the gym in less than 30-minutes. Work hard! Stay Strong with JeFit MICHAEL WOOD, CSCS