Weekly challenge

Barn Door Back

★★★ Gold medal

Old-school lifters said a great back should be as wide as a barn door. This one builds it from the floor up: heavy deadlifts, pull-ups for width, barbell and single-arm rows for thickness, then back extensions and hanging leg raises to finish.

• Barbell Deadlift5 × 5
• Pull-Up4 × 8
• Barbell Row4 × 10
• Single-Arm Dumbbell Row3 × 12
• Back Extension3 × 15
• Hanging Leg Raise3 × 12

Rest 2–3 minutes between the heavy deadlift sets. Single-arm row reps are per arm.

Make it your workout in Iron Streak and log every lift to earn the medal.