In the Olympia issue of FLEX, we featured a history-making back workout with the 2009 Ms. Olympia, Ms. Figure Olympia and Ms. Fitness Olympia. Then, they combined their workout styles, but we also wanted to find out what they typically did for back. So, previously in this space, we’ve featured the back workouts of Nicole Wilkins-Lee (figure) and Adela Garcia (fitness). Now, we present the third of those Ms. O winners, 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.”
IRIS’ BACK ROUTINE
EXERCISE SETS REPS
Front pulldowns 4 10-12
Low cable rows 4 10-12
One-arm dumbbell rows 4 10-12
Deadlifts 4 15-10
T-bar rows (optional) 4 10-12
Source: flexonline.com
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she is the greatest ms o now