5-4-3-2-1 Back Pump Workout

This morning’s back workout will also go on my static page for back workouts as it’s definitely a routine I’ll do again soon (perhaps next Friday as well). For the past couple of months Friday has been my second back workout of the week and it’s usually a workout with higher reps since I go pretty heavy on my first back workout of the week (Monday is my heavy back day and Friday has been my higher rep back day). But this morning I felt stronger and had more energy (maybe this was due to the extra calories I had in my before bed protein shake last night). And I also wanted to do something a little different for back; hey, we all get bored with the same workout routine at times, so it’s good to change things up and this was indeed a spontaneous change. I must say even though this back workout does not include my all-time favorite exercise, deadlifts, it’s one of the best workouts I’ve done for back. I’ll probably add deadlifts for the first or second exercise next time I do this 5-4-3-2-1 workout. I usually do deadlifts, barbell rows, and dumbbell rows on my first back workout of the week which is why I did not include them in this morning’s second back workout of this week. Just wanted to throw that in for those of you who might be saying ‘Jason, where’s the deads?’

I’m calling this ‘Jason’s 5-4-3-2-1 Back Pump Workout’ and I may even create a series with this workout method for every muscle group at some point. Enough of me rambling; let’s get to this morning’s workout!

Jason’s 5-4-3-2-1 Back Pump Workout:

Pull-ups: 5 sets x 12-20 reps (these obviously get tougher towards the end)

Plate-Loaded Machine Rows: 4 sets x 12 reps

Hammer Strength Rows: 3 sets x 12 reps

Close-Grip Pulldowns: 2 sets x 12 reps

Lat Pulldowns: 1 set x 30 reps (I did behind the neck for 20 reps then immediately did 10 reps in the front)

As you can see I decrease the number of sets each exercise. And as I get closer to the end, my rest time between sets also decreases (by the time I hit Hammer Strength Rows I was resting 45 seconds between each set, for close-grip pulldowns about 30 seconds between sets then the final exercise was 1 high rep superset). As I mentioned above, I may try this workout method next time with some deadlifts thrown in there, probably for the first or second exercise. Definitely try this back workout as you’ll attain a tremendous pump! I believe this workout will bring both width and thickness to your back muscles. Oh, I also hit some biceps, calves and abs at the end, and as always, my 30 minutes of cardio.

Train with Passion,

Jason Stallworth


TheMuscleProgram.com is Stephen Fry proof thanks to caching by WP Super Cache