The name of this workout ‘sick back workout’ fits quite well because as I’m writing this post about an hour after this morning’s back workout, and I’m not feeling well. In fact, I had to lay down for about 20 minutes when I got home from the gym. If you check my recent posts you’ll see I made a few changes to my workout schedule which basically has me hitting each large muscle group once a week, focusing on that muscle group in one workout. This type of training allows for higher volume of exercises, sets, and reps to completely exhaust the muscle. My back workout this morning was probably what many would consider overkill. But you know, you have those days where you just feel good and want to keep going. Of course I wish I could call in sick to work this morning after today’s back workout. But I can’t do that. Anyway, let’s dig into the workout here.
Jason’s Sick Back Workout:
Pullups: 3 sets x 15-20 reps
Barbell Rows: 5 sets x 8-12 reps (drop set on final set)
Deadlifts: 4 sets x 8, 5, 3, 2 (my lower back was hurting this morning so I didn’t go all-out on these)
Dumbbell Rows: 3 sets x 6 reps
Lat Pulldowns: 3 sets x 8-12 reps (30 second rest between sets!)
Reverse Grip Pulldowns: 3 sets x 8-12 reps (30 second rest between sets!)
Cable Pullovers: 3 sets x 8-12 reps (30 second rest between sets!)
Hyper-extensions: 3 sets x 20 reps
As you can see this back workout consists of heavy compound exercises in the beginning (pullups are done for width and to warm up before going into the heavy work). And as stated above, my lower back wasn’t 100% this morning. Those of you who know me well know I’ve suffered with lower back problems over the years. Deadlifts, as well as hyper-extensions, have served as a therapeutic means of healing my lower back. But I still have to be extremely cautious when doing deadlifts and I can’t go too heavy on them. The last part of this morning’s back workout is where it gets really interesting, and I just came up with this on a whim. I decided to hit some pulldowns and was initially planning on doing lat pulldowns FST-7 style (7 sets with 30-45 second rest between sets). But I wanted to hit different angles of my lats, so this turned in to more like an ‘FST-9’ workout! I picked 3 exercises which were lat pulldowns, reverse grip pulldowns, and cable pullovers. This was convenient as I never had to change out the bar on the lat pulldown machine. I hit each exercise with moderate weight, doing anywhere from 8-12 reps and only resting 30 seconds between each set (so between all of these exercises I did 9 sets total with 30 seconds rest between each one). I hit some hyper-extensions after that and I was more than done. Of course I still did a little calves and my usual 30 minutes of cardio. This is gonna sounds fruity but I took a bubble bath when I got home and just laid in the tub for a while! After that, I laid down in bed for about 20 minutes. I expect to be pretty sore over the next few days. Try this back workout at your own risk!
Train with Passion,