{"id":1176889,"date":"2025-12-09T15:29:03","date_gmt":"2025-12-09T15:29:03","guid":{"rendered":"https:\/\/www.muscleandfitness.com\/?p=1176889"},"modified":"2025-12-09T15:29:03","modified_gmt":"2025-12-09T15:29:03","slug":"dana-linn-baileys-100-rep-back-workout-may-be-the-ultimate-muscle-building-routine","status":"publish","type":"post","link":"https:\/\/www.muscleandfitness.com\/flexonline\/training\/dana-linn-baileys-100-rep-back-workout-may-be-the-ultimate-muscle-building-routine\/","title":{"rendered":"Dana Linn Bailey\u2019s 100-Rep Back Workout May Be the Ultimate Muscle-Building Routine"},"content":{"rendered":"

For many gymgoers, back day can be a bit of a bore, but if you want to shake things up and put in some work while making the most of every minute, Dana Linn Bailey\u2019s \u201c100\u2019s Back Day Workout\u201d could breathe new life into those lumbering back sessions.<\/p>\n

\u201cIf you\u2019ve only got 30 minutes but still want to feel like you put in some WORK\u2026 100\u2019s will smoke you,\u201d teased the former Olympia Women\u2019s Physique winner in a recent Instagram post for her 2.2 million followers. Here\u2019s how to build some volume:<\/p>\n

Dana Linn Bailey\u2019s 100\u2019s Workout: Back Day<\/h2>\n

Choose Your Weight<\/h3>\n

\u201cGrab a weight you can hit 15 \u2013 20 clean reps with, fresh,\u201d coaches the powerhouse from Reading, PA.\u00a0 For the uninitiated, \u201cfresh\u201d means that the muscles should be able to handle this number of reps without becoming too fatigued, around 45-55% of your max capability, she suggested. \u201cHeavy enough to burn, light enough to move fast.\u201d<\/p>\n

How long can you rest between sets?<\/h3>\n

\u201c20-30 seconds, max,\u201d said Bailey. \u201cShake it out, breathe, right back in. No scrolling. No wondering.\u201d<\/p>\n

Choose four exercises and perform 100 reps of each<\/h3>\n

Here\u2019s what Bailey opted for, making a fiery finisher out of her final set:<\/p>\n